Saturday, June 23, 2012

Weekend Workout #8

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:

5 forward lunges (each leg)
5 side lunges (each side)
10 shoulder circles (each direction)
10 jumping jacks
20 sec. run in place (High Knees)
20 sec. run in place (Butt Kicks)
10 straight-leg kicks (reach opposite arm to opposite leg)

Perform each exercise without any rest between.  Rest 1 minute between each round.  Aim for 2-3 rounds.  When finished with all exercises, complete the Metabolic Blast exercises to boost your metabolism to new heights.

20 Bodyweight Squats (hands behind head)
10 Pushups (on knees)
40 Jumping Jacks
20 Mountain Climbers (each time a leg that comes forward is a rep)
10 Close Grip Pushups (on knees) (keep elbows close to body)

30 Bodyweight Squats
15 Pushups (plank position)
50 Jumping Jacks
25 Mountain Climbers
15 Close Grip Pushups

50 Bodyweight Squats
25 Pushups (plank position)
75 Jumping Jacks
50 Mountain Climbers
25 Close Grip Pushups

Metabolic Blast
(complete the following at a high-intensity level without any rest in between each exercise)
60 sec speed skater (bounding side to side like a speed skater)
30 sec run in place fast
30 sec jump rope (simulate having a rope)
30 sec squat jumps
30 sec skier abs (start in plank position, then jump both feet in and to the left, then jump back to center, and now over to the right and in...repeat this sequence keeping abs contracted for time listed

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)

No comments: