Great overall body workout that you can do at the gym, at the track or even right outside your front door!
**10-1 push ups: do 10 push ups rest for 10 seconds then do 9, rest for 10, then do 8, rest for 10… until you get to 1
**10 -1 Squat/Hold: do 10 squats then hold for 10, do 9 squats, then hold for 9, do 8 squats, then hold for 8….until you get to 1
I used a 20 lb KB for the swings and twist and a 10 lb KB for the walk up downs and walk overhead hold
Need: stability ball and toning ball (mine is 6 lbs)
Plank-hold for one min with good form-don’t arch or round your back-form straight line from heels to head
Push ups with feet or legs on the ball as many as you can
Bridge hold or pulse for 20 sec or 20 slow reps up and down pushing your heels against the ball which is against the wall/couch/etc (something stable)….also your feet could be a little higher on the ball than mine are in the picture!
V hold with ball in between feet for as long as you can if you can’t do this yet then practice with no ball and knees bent
Small ball full overhead sit up-start lying down with ball behind you in your hands (as pictured) then come all the way up and over your head with ball while heels stay forced to the ground doing a full sit up-20 reps
Mt. Climbers pictured above-push small toning ball tight into the ground and bring each leg in holding core tight and alternating legs for 20 reps at a fast pace.
Leg lift-slowly lower your legs holding your core tight until feet and ball almost touch the ground then raise them again-repeat sequence 10 times.
Now you are done with round 1! Do as many rounds as you have time for but 2 rounds in 20 minutes would be awesome! Rest about 30 to 45 seconds between each exercise!
Works your entire body!
You are awesome!!
Hi guys!!! I just did this workout at home and it kicked my butt!!
Here is the low down:
I used 20 lb weights for everything
I used my living room coffee table/bench
I did each set to exhaustion
I rested 1 min to 1:30 between each set
Total time 40 min/3 rounds
Major muscles worked: Biceps, Back, Shoulders, Chest, Triceps
1. Alt. Punch (for me each round about 18 total punches)
2. One arm Row (12 to 15 each arm)
3. Chest Press (18 reps)
4. Triceps Kickbacks (10 to 12 each arm-this was the hardest for me with the 20 lbs DB)
5. Dips (15 to 20)
I also drank 40 oz of water during this workout and there was lots of grunting!!
Try it and let me know what you think!!
Chest press-15 reps lying down
Chest flyes-15 reps lying down
Bicep curls-hammer, front AND reverse curls-10 of each
Triceps kickbacks-15 each arm
Kneeling one arm shoulder fly-15 each arm
Shoulder press-15 reps
Alternating Shoulder Front Raise-15 reps
Repeat All 2 to 3 times!
Get to work!
Mat and body weight workout
Alternating lunges in place for 1 min
Plank jacks or plank scissors-30 seconds
Plank Shoulder slaps-20 total
Bridge for 30/Bridge pulse for 30 immediately after
Bridge-one leg up-15 on each side
Side one arm push-ups-exhaustion on each side
High knees with chop-1 min
Donkey kicks-1 min
Repeat all 3 times!
Should be done in 20 to 30 min depending on fitness level, rest for 10 to 20 sec when needed between exercises.
The more fit you are the less rest you will need.
Beginner weight training program-12 weeks
My gift to you! Start lifting today! Use this 12 week guide to get you started! I promise you will never want to stop!!!
My favorite muscle groups to work are by far my legs and shoulders! Use this as a guide but use the appropriate weight dumbbells for your level of fitness. You should always be challenging yourself-NEVER go through the motions, make your breathing rhythmic and push through the last few reps! Of course before you would try any of these exercises make sure your doctor approves that you are healthy enough!!
Start-warm up on the row machine for 5 min or go as fast as you can to 500 meters
Lightweight dumbbell circuit 7.5lbs 15 to 20 reps of front raises, flye, row and press. Repeat 2 to 3 times.
Power T with 7.5 dumbbells (or whatever you can handle that burns you out around rep 10 to 12) Power T is a front raise and a lateral raise to make the shape of a “T” together! yay! Repeat 2 to 3 times.
Seated heavy shoulder press with 2 or more times the weight you used in the above circuit. So in this case 15lb + pair of dumbbells-3 sets of 6 to 8 reps. Rest for 2 min between the heavy sets.
3 sets of 25 Calf Raises-inner, outer and straight-make sure you hit all three positions!! Remember to SQUEEZE!!!
Leg extension machine-3 sets of 15
“Aero Squats” or otherwise know as one-legged squats-3 sets of 15 on each leg
Cossack lunges-3 sets of 15
120 Walking lunges
Hip adductor and abductors machines-3 sets of 15 on each
Barbell thrusters heavy alternating with push ups-21 thrusters, 10 push ups, 15 thrusters, 10 push ups, 9 thrusters, 10 push ups-ALL in a row without stopping…..and now you are DONE!