Sunday, January 29, 2012

Workout of the Week

Hey everyone! I'm going to start posting weekly workouts that you can do anywhere, at home, on the road or at your gym. Each workout will be preceded by a dynamic warm-up. Do this dynamic warm-up before each circuit. I will write it out here and then attach a video, then the circuit workout will follow:

Dynamic Warm-up:
Pogo Hops - 20 reps
Seal Jacks - 20 reps
Overhead Squat - 10 reps
Reverse Lunge/Reach Over - 10 reps each side
Side Lunge - 10 each side

Please watch the following video for a demo of these exercises:

http://youtu.be/-YxXI9gv4Wc

After the warm up, proceed to circuit #1. Perform each of the following exercises 10 times (10 on each side for the one-sided exercises).

1. Push up with rotation
2. 1-leg squat/reach
3. Spiderman plank
4. Burpees
5. Tricep Dip

Take no breaks in between. After completing all five of the exercises, give yourself a short (1 minute) break. Rotate through this circuit again 1, 2 or even 3 more times. It will depend on how much time you have available. Push yourself to really keep the intensity up. Here is a link to the exercise demos:

http://youtu.be/iNB_wqK0W8Q

Let me know how this works for you! The good news is there is no equipment required, so you can do these anytime, anywhere. You can even break up your workout and do a couple of rounds in the morning and then a couple of rounds in the evening. Whatever works, just get it done!! Enjoy!

1 comment:

  1. Thank you for posting them. They have lots of knowledge and tips. I hope you can upload more posts. Keep your work.They are so great
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