This workout can be done at home. All you need is a pair of dumbbells, a jump rope, and something to step up on like a coffee table, a chair, or in my case, my husbands tough box.
You will perform 10 exercises back to back with 45 seconds of work and 15 seconds of rest. You can perform them 2 times through for a 20 min workout or 3 times through for a 30 min workout. Heck, if your psycho, go for 6 rounds and make it an hour, but make sure you clear it with your doctor first. ;)
A circuit such as this follows the principle of muscle confusion which keeps your metabolic rate fired up and increases your post exercise oxygen consumption...meaning...you're burning calories long after you've quit exercising.
Focus on the push. It is only 45 seconds. You can absolutely hold on for 45 secs. Go fast, but do not sacrifice form for speed. If you start to reach failure, just stop for a second and then keep going. I see too many people lookin like their doing the funky chicken just cause they're miserably trying to go fast. Just slow down and get as many CORRECT reps in as you can within your working time frame. OK?!
Let's Go:
2-3 Rounds. 45 seconds of work/15 seconds of rest.
1. Jump Rope
2. Side to Side Pushup on knees or toes
3. Box Jumps or step ups
4. Curl and Press with Dumbbells
5. Divebombers or Pike Pushups
6. Sprints (Choose 2 points and run as fast as you can between them)
7. Pulse Squats. Hold 2 dumbbells if you so choose (sit back. stay low)
8. Triceps Dips
9. Burpees
10. Plank
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