Saturday, July 7, 2012

Weekend Workout #10

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:
Walk or Jog easy for 3-5 min and include some high knees and butt kicks (bringing heels up to butt muscles) as you are running or walking.

This 5-exercise circuit should be done with minimal rest in between each exercise.  By now you should understand that I like to group exercises together without resting.  The goal is to get the HR up and maintain it during the circuit, followed by a short brief recovery (enough time to just grab a drink of water and get a few deep breaths in - but not fully recovering), helping to speed up your metabolism and ultimately burn more fat and improve cardiovascular endurance.

Rest 30-60 seconds between sets and aim to complete 2-4 sets of all exercises.

8   Push-ups
20 Squats
20 Forward Walking Lunges (10 each side)
15 sec. Planks
24 Step ups (can use either stair steps, or a bench, or even a rock if at a  park) (12 per side)
20 Jumping Jacks

15 Push-ups
30 Squats
30 Forward Walking Lunges
30 sec. Planks
40 Step Ups (20 per side)
30 Jumping Jacks

30 Push-ups
50 Squats
50 Forward Walking Lunges
1-2 min. Planks
50 Step Ups
50 Jumping Jacks

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

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