We did a 'fun' workout yesterday that has been one to remember days after (if you know what I mean). The main event of this workout is the timed body weight circuit, but if you have access to gym equipment and want to add the bonus ABS and ARMS, then do the additional weights before you jump in to the timed part.
Arms:
10-15 Push-up with a crunch on the stability ball
10 /arm Bicep 90 degree hold with bicep curl
10-15 front raises with a twist (we used a plate)
Abs:
20 BOSU in and outs with weight (we used an 8 lbs. medicine ball)
20 Jackknives
20 Stability Ball leg raises
Timed Body Weight Circuit:
Complete 2 rounds of each set with no rest in between. Then take a short 30 second-1 minute break before moving on to the next set of 2 exercises. Repeat all over again if you are game.
30 sec Burpees
60 sec Plank
30 sec High knees
60 sec Reverse lunges
30 sec Mountain climbers
60 sec Reverse Crunches
30 sec Squat jumps
60 sec Wall sit
30 sec Triceps dip
60 sec Speed skaters
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