Saturday, September 15, 2012

Weekend Workout #16

Warm up  5-10 minutes
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.

jumping jacks
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)

perform each exercise without any rest between.  Rest 1 minute between rounds.  Aim for 3-5 rounds.  When finished with all exercises, jog 1-3 miles.

10 Split Squat Jumps (aka: scissor jumps)
5   Pushups
5   Forward Lunges (complete all reps on 1 side, then switch to other side)
20 sec  Side Plank (elbows or hands)
5   Burpees (without pushup)

20 Split Squat Jumps
10 Pushups
10 Forward Lunges (each side)
40 sec Side Plank
15 Burpees (with pushup)

30 Split Squat Jumps
20 Pushups
15 Forward Lunges (each side)
1-min Side Plank
30 Burpees (with or without pushup)

Cool Down  5-10 minutes
After finishing your 1-3 mile run, do several static stretches holding each for 10-20 sec. without bouncing.

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