If your workout is getting a bit boring and you want to mix it up, here's a great workout that will challenge you to the ultimate sweat fest!
Remember to warm up 5-7 minutes and stretch before starting. If you're new to this type of workout (a mixture of plyometrics, strength and resistance training), listen to your body, heavy weight is in the eyes of the holder!
Workout A: LEGS (quads, hams, glutes, calves):
Bodyweight 10 squats alternating with 10 jump squats (60 squats total without breaks – advanced and intermediate RxGirls. Beginners take a break when necessary).
Mountain Climbers 50 reps (per leg)
Bulgarian Lunges (20-30 per leg)
Oblique Planks 25 (full body), bringing knees to opposite shoulders
3 Rounds Total, adding 5-10 pound weights and 10 Split lunges during rounds 2 and/or.
Workout B: CHEST (pectoralis major, anterior delts, triceps) 1 minute per exercise
BOSU or Medicine Ball Alternating Push-up: 1 (one) is when you've complete a push-up on both sides. Shoot for 8 – 15 reps, full-body or modified on the knees.
Incline Fly: heavy weight with perfect form
Planks – hold for maximum 60 seconds (1 minute)
Bicycles 25 reps (keeping elbows wide, shoulders to opposite knees)
2-3 rounds each
Workout C: BACK (lats, posterior delts, biceps) 1 minute per exercise
Pull-ups (bodyweight, assisted)
1 (one) Arm dumbbell rows (heavy weight 8-12)
Planks with Alternating dumbbell rows
Step-ups 8' minimum height 20-25 each leg
2-3 Rounds Each
Workout D: LEGS and CORE
Bodyweight 10 burpees (without pushups)
Straight-leg deadlifts 8-10 reps with heavy weight
Single-leg squats (weight optional) 15-20 each
Split lunges 10-15 each
Hanging leg raises
3 rounds each... back to back without break... if you dare!
Workout E: Shoulders (anterior, medial and posterior delts)
12 Should Press (heavy weight)
12 Bent-over Rear Delt Raises
12 Lateral Raises
Reverse Crunches 25
Planks 60 seconds max
2-3 sets with no rest
Workout F: Fast Arms (biceps, triceps)
15 Triceps Cable Pull-downs (heavy weight)
15 Triceps Overhead Extensions (heavy weight)
15 Barbell Preacher Curls (heavy weight)
12 Dumbbell Concentrated Curls (heavy weight)
25 Basic Crunches
2-3 sets Each
Finish off by adding 5-10 minutes of cardio, followed by a total body stretch. Now, for those of you who want to really push yourselves… you can do the entire workouts on Days 1 and 4! Keep in mind, this is not for the faint of heart (believe me, I did this workout!).
Give it a try and let me know what you think, as well as if you'd like to see other workouts like this in future issues.
Cheers to life and until next time, keep setting and smashing your goals!
Lisa (aka TrainerLisa)