Hello!
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!!
Circuit:
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!
Break 1:
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!
This workout was killing me just reading about it…☺
Ha! Hope you tried a few…did you like the pictures?