We just crushed our legs and core in an all out assault on them. Good type of workout for hitting those body parts that are sometimes overlooked. Today we get to completely switch gears and focus on the upper body and on time instead of reps. For this workout you will need 2 dumbbells. Make sure you are choosing a weight that is challenging but not too heavy. As a good judge, choose a weight that you can keep over your head for about 30 seconds. If you can hold it up there all day, go a bit heavier, if it starts to fall after 10 seconds, go lighter.
** Perform each exercise in the circuit for 1 minutes. Repeat the full circuit 3 times and then move on. Rest for 3 minutes between circuit. **
1A. Goblet Squat with weight
1B. Balancing One Leg Toe Touch - Switch legs after each rep
1C. Curls to Shoulder Press
2A. Side Lunge with weight
2B. Judo Push-ups - hands on weight
2C. Overhead Triceps Extension
3A. Front Lunge with weight
3B. Dead-lift to Bent over Row
3C. Shoulder Swing - one arm at a time, switch half way
4A. Jump Squat - no weight
4B. Hammer Grip Push-ups - hands on weight
4C. Chops - switch sides half way through
5A. High Knee run in place - no weight
5B. Bent over back fly's
5C. Plank to weight move (slide the weight from side to side)
6. 25 burpees!
Have Fun!
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