Can you believe it, we are into the month of December already. If you're like me, you are probably wondering where did the previous 11 months go? Time sure does fly when you are having fun.
Once again we are going to do some supersets this weekend. I hope you enjoyed them last weekend and felt the benefits of completing exercises back-to-back. Not only does it keep your HR elevated, but you can really maximize your workout time. Personally, I feel that our bodies are only able to perform 100% effort of strength training for about 45 min.
This weekend I'm having you use jump rope (it's ok if you don;t have one or have access to one, just mimic the motion of jumping rope...and yes that means moving the arms as well like you have the rope in your hands) as the cardio exercise of each superset. You will perform 2 strength exercises followed immediately by jumping rope. Sound like fun? Trust me it is, and your body will burn tons of calories doing so.
I have 2 separate pairs of exercises that you'll complete, with a 2-3 minute rest between each pairing. Rest only as needed between exercises.
#1 When you are finished with this circuit, you will have completed 100 squats, 50 push ups, and 3.5 minutes of jumping rope. This one will be challenging !
10 squats
12 push ups
30 sec. jump rope
12 squats
10 push ups
30 sec. jump rope
14 squats
8 push ups
30 sec. jump rope
16 squats
6 push ups
30 sec. jump rope
18 squats
4 push ups
30 sec. jump rope
20 squats
2 push ups
30 sec. jump rope
10 squats
8 push ups
30 sec jump rope
#2 This series I want you to perform 3 exercises for 30 seconds each, no rest between, but 1 min rest between rounds. Try to complete 3-6 rounds depending on how you feel after #1 circuit.
Planks - alternating leg lifts performed on hands or elbows
Lateral Bounds - leaping from side to side while landing only on 1 leg (outside leg)
Jump Rope
Once again we are going to do some supersets this weekend. I hope you enjoyed them last weekend and felt the benefits of completing exercises back-to-back. Not only does it keep your HR elevated, but you can really maximize your workout time. Personally, I feel that our bodies are only able to perform 100% effort of strength training for about 45 min.
This weekend I'm having you use jump rope (it's ok if you don;t have one or have access to one, just mimic the motion of jumping rope...and yes that means moving the arms as well like you have the rope in your hands) as the cardio exercise of each superset. You will perform 2 strength exercises followed immediately by jumping rope. Sound like fun? Trust me it is, and your body will burn tons of calories doing so.
I have 2 separate pairs of exercises that you'll complete, with a 2-3 minute rest between each pairing. Rest only as needed between exercises.
#1 When you are finished with this circuit, you will have completed 100 squats, 50 push ups, and 3.5 minutes of jumping rope. This one will be challenging !
10 squats
12 push ups
30 sec. jump rope
12 squats
10 push ups
30 sec. jump rope
14 squats
8 push ups
30 sec. jump rope
16 squats
6 push ups
30 sec. jump rope
18 squats
4 push ups
30 sec. jump rope
20 squats
2 push ups
30 sec. jump rope
10 squats
8 push ups
30 sec jump rope
#2 This series I want you to perform 3 exercises for 30 seconds each, no rest between, but 1 min rest between rounds. Try to complete 3-6 rounds depending on how you feel after #1 circuit.
Planks - alternating leg lifts performed on hands or elbows
Lateral Bounds - leaping from side to side while landing only on 1 leg (outside leg)
Jump Rope
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