Here is the FIRST of THREE workouts for the week!! I hope all of you are enjoying your time off, but finding some time to get your workouts in. I will see you August 5th @ 5:15 am (8:30 for those interested-email me) for a week long $25 mini session. In the meantime, the workouts I post will keep you on track.
This is a circuit that you will go thru 3 times!! Each exercise should be 50 seconds with a 10 second break. I use the free gymboss app on my phone so I don’t have to do any thinking and I only need to worry doing the exercise correctly and as hard as I can. You will see at the bottom of the circuit that you do all of the exercises 2 times in a row. In between the first and second circuit you can give yourself a minute or two, get a drink, and then get back at it. After the second time thru there are some arm exercises, then finish the 3rd circuit STRONG!!
1-side lunge with bicep curls
2- walking pushups
3- squat jump with knees together to wide squat, to knees together to jump
4-plank twist with arm push thru
5- burpees with pushups- you should know how to do these….shoot for 8-12!!
7-dumbbell rows standing
8-chest press with abs
9-backward lunge with shoulder raise
10 Jacks/10 X Jumps
Circuit REPEAT AGAIN…. TWO TIMES IN A ROW!
Isometrical lat raise-no more than 5lbs. THERE ARE 3s. Out to side hold 45 and pulse 15, Out in front hold 45 seconds, pulse 15; alternating out in front and to the side 45 seconds, pulse 15; other way 45 secs. And then 15 pulse
Circuit Again-Last Time
AFTER CIRCUIT 10 X JUMPS and 10 Tucks
No more PLANKS!!
Do Regular Crunches-up and down for 30 seconds, hold for 15 in up position, pulse for fifteen
Repeat the same cycle with one leg up for the obliques!