set a timer and perform each exercise for 4 minutes at 20 seconds exercise, 10 seconds rest
- Push ups
- squat thrusts
- squats
- planks
- lunges
- curl ups
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set a timer and perform each exercise for 4 minutes at 20 seconds exercise, 10 seconds rest
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repeat 3 times All Body Weight Workout
complete 5 rounds of:
When planning your exerise routine it's important to change it up at least every 4 weeks. Our bodies adapt to the exercises we do, making them less effective. Confuse your body by changing up and varying your workouts. This is the concept that workout's such as P90X and Insanity use.
Cardio
Speed Interval Training -rather than completing cardio at a steady speed, using high intensity intervals will challenge your body increasing your calorie burn and aerobic capacity. Running -Pick a desired time to run -Run/walk at a comfortable pace for 2 min then increase to a sprint/fast run for a minute -Increase sprint speed each sprint as you are able to -Finish with a 2 min run/walk at comfortable speed Eliptical -Use the strides per minute to change your interval, pick a number of strides and try and stay above it for that minute then return to a comfortable pace, use the 2 min 1 min interval cycle. Example using Treadmill Example Using Eliptical 2 min-6.0 2 min- 130 strides/min 1 min-7.0 1 min- >160 strides/min 2 min- 6.0 2 min- 130 strides/min 1 min-7.3 1 min > 160 strides/min 2 min-6.0 repeat.... 1 min- 7.6 ect... Weights or a Gym is needed for the following workout
Resistance Circuit Workout Complete each circuit -rotate through each exercise 3 times comleting 12-15 repititions each time, no breaks, then move directly on to next circuit Circuit 1 Dumbbell chest press on a stability ball Quadraped Dumbbell row Dumbbell squats Circuit 2 Squat-curl-press dumbbell Lateral Lunge w/dumbbell Cable machine Lat pull down while holding a squat Circuit 3 Squat-row on cable machine Push Ups Step Lunges Never sacrafice form for repetitions- When you can no longer perform an exercise correctly it's time to stop, even if you didn't get as many repetitions as you want.
Complete as many rounds as possible in 30 minutes
Complete 3 rounds for time of:
20 push ups 20 body weight squats 20 burpees or squat thrusts 20 walking lunges 20 Squat curl dumbbell-squat and curl the dumbbell as you stand up then extend arms again when you squat down (Working out at home-try using a can of soup or any weighted object, be creative!) Post times below if you want to share! or feel free to ask questions in the comments |
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February 2016
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