Health experts are saying that for different health goals you need different workouts. Longer low impact walks to regain heart health. High intensity cardio mixed with moderate cardio to sculpt that body fast. With the cardio intervals in mind I designed this workout to sculpt and tone and smash those lungs all at the same time. Introducing..... (drum roll please)...
Holy Hannah
(because during the workout I thought, "Holy Hannah Why did I do this?!?"
 |
| photo credit: pasukaru76 via photopin cc |
Need some examples of high intensity cardio? Jumping Jacks, Suicide Drills, Fast Feet, Up Downs, Crab Kicks, Tuck Jumps, Ladders, Burpees, Tire Jumps, Box Jumps, Scissor Lunge Jumps, just to name a few.
Pick your poison and enjoy it for 30 seconds. Then back to the toning. Want your exercises?
Chest
Do all 100 reps before moving on to another body part. Remember 30 seconds of cardio between each set of 10!
Bench Press (4 sets of 10) Heavy weights (I use 15 lbs or higher)
Peck Fly with Bicep Curl (4 sets of 10) Medium to heavy weights (I use 8 lbs) Laying on your back with your arms forming a T, bicep curl your arms in. Extend back out. While squeezing your shoulder blades together, and keeping a slight bend in your elbows, bring your hands together above your chest. Release to the starting position. That is one rep.
Elbow Squeeze and Raise (2 sets of 10) Medium to light weights (I use 5-7lbs)While standing, bring your arms to a right angle, and squeeze your elbows together just above your chest. Pulse upward one inch while keeping those elbows glued together! Each pulse is one rep.
Back
Do all 100 reps before moving on to another body part. Remember 30 seconds of cardio between each set of 10!
Bent Over Lat Row (4 sets of 10) Heavy weights (I use 15 lbs) With heavy weights in hands bend over at the waist keeping a slight arch in your back. With arms hanging, squeeze the shoulder blades and pull the elbows up towards the back visual cue
Seated Row (4 sets of 10) Sit with your legs extended in front of you. Place an exercise band around your feet. With palms facing down, squeeze those shoulder blades together and row the elbows toward your back. visual cue
Pull Ups (2 sets of 10) Ladies, I am not THAT tough! I modify them. Guys, GO FOR IT! Ladies, here is my favorite way to modify this exercise. Using a sturdy table, remove all chairs. Sit down under the edge of the table with your legs extended. Hold the table with your hands and support your weight with your feet. Think long and lean like a board. Do a some pull ups here. Here is a video demo.
Tricep
Do all 100 reps before moving on to another body part. Remember 30 seconds of cardio between each set of 10!
Laying Overhead Press (4 sets of 10) medium to light weights (3-7 lbs) Laying on the ground bring the weights to your ears with palms facing up. Trying to keep the weights one inch from the floor, straighten your arm. Release to the starting position.
Skull Crusher (4 sets of 10) video medium weights (5-7lbs) Laying on your back bring the weights to your ears, palms facing either in or up. Straighten the arms up toward the ceiling. Lower back down. demo
Elementary Back Stroke (4 sets of 10) light weights (3-5 lbs) Sounds easy right. Begin with a laying overhead press. Keep those weights as close to the ground as possible. When you have extended to the top of the movement, squeeze the shoulder blades and "snow angel" the arms to your waist. Bicep curl to return to the starting position.
Bicep
Do all 100 reps before moving on to another body part. Remember 30 seconds of cardio between each set of 10!
Bicep Curls (4 sets of 10) Heavy weights (10-20lbs) Arms in front of you forming a 90 degree angle. Curl up and resist down.
Lateral Bicep Curls (4 sets of 10) Heavy weights (10-20lbs) Arms to your side forming a 90 degree angle. Curl up and resist down.
Bicep Hinges (2 sets of 10) Heavy weights (10-20 lbs) Arms to the front forming a 90 degree angle. Hold that 90 while rotating the arms to the side like the hinge on a door.
Crunch Combo
Enjoy your break at the end. Just 2 sets of jumping jacks in between sets of 100 crunches.
30 Traditional Crunches (knees bent, forming a table top. Engage those abs. Back pushed into the floor)
20 Bicycle Crunches
30 Toe Touches (laying on the floor with toes reaching the sky try to touch the toes)
20 Reverse Crunches(laying on the floor with knees bent, pull knees to the chest. lower down)
20 Jumping Jacks
15 Side Plank Dips (right)
30 Traditional Crunches
15 Side Plank Dips (left)
40 Russian Twists (sitting on the floor, knees bent, twist torso from side to side)
20 Jumping Jacks
30 Bicycle Crunches
15 Oblique V-Ups (right) lay on your side; bring knees and elbows together
20 Reverse Crunches
15 Oblique V-Ups (left)
10 Toe Touches
Now THIS is FUN!
No comments:
Post a Comment