WORK OUT OF THE WEEK!

So its Wednesday. We are half way through the week and you still may need to atone for some of those excess calories this past weekend. Everyone dreads cardio so lets make it fun today. This will be a Total Body workout!

Exercises will be performed in circuit fashion and will be marked off by rounds. You can burn over 500+ calories with the workout!

Warm Up:

  1. 800m Run (can be done on Treadmill - 0.5 mile)
  2. Jumping Jacks - 1min as many reps as possible

Circuit 1:

  1. Squat Jump - 40 sec (Rest 20 Sec)
  2. Russian Twist w/ 10lb Med Bal - 40 sec (Rest 20 Sec)
  3. Lunge Jump - 40 Sec (Rest 20 Sec)
  4. V-Sit Up - 40 Sec (20 Sec Rest)
  5. Box Jump - 40 Sec (20 Sec Rest)

*4 Rounds*

*90 sec rest then begin next circuit*

Circuit 2:

  1. Push up - 40 sec (Rest 20 Sec)
  2. Scissor Kick Crunch - 40 sec (Rest 20 sec)
  3. Dumbbell Clean and Press - 40 sec (Rest 20 Sec)
  4. Suicide Plank - 40 sec (Rest 20 sec)
  5. Burpee - 40 sec (Rest 20 Sec)

*4 Rounds*

*Rest 2 minutes then move on to the last portion!*

TREADMILL INTERVALS

  • Treadmill set at a 5% incline
  • Pick a speed that is manageable for you to walk
  • Pick a speed that is manageable for your to spint
  1. At a "quick" walking pace, walk on the incline for 2 minutes
  2. At a running to sprinting pace, run on the incline for 1 minute

*Repeat the intervals 5-7 times each*

Your workout is done! Awesome job on a very challenging exercise regime. Make sure to drink lots of water and rest when needed!

Any questions or concerns with this routine? Email me! mattbeard@newavecoaching.com

 

Matt BeardComment