Saturday, September 25, 2010

A kick butt workout to try!

So I have been a very, very lazy blogger. Life has been so crazy and so busy. I've returned to college and have had numerous papers to research and write. Anyhow, I have not been skipping workouts. Still teaching Body Boot Camp 4X a week. Still running, lifting, etc, etc. I just posted on my other blog about Day 2 in Vibram FiveFingers. I think I'm ruined now, I won't ever be able to go back to regular running shoes. Vibrams are wonderful!

Anyhow, here is a kick butt 65 minute workout I put togehther for class the other night. If you don't have that much time, just cut out a repetition or two of one of the circuits or even a whole circuit.

Warm Up

Circuit #1
Jumping Jacks (16 repetitions)
Deep squat w/knee raise (10 repetitions)
Reverse lunge w/high kick (8 repetitions per side)
3 ct slow, 4 ct fast pushups
Mountain Climbers (8 repetitions per side)
Triceps dips sgl leg(3 repetitions per side)
8 wide-legged situps each side
Tire run (20 seconds)

Repeat 3X

Cardio combo: Speedbag mummy kicks round the clock, 4 flying jacks Repeat for 1 - 2 min.

Circuit #2
20 sec 8 ct body builders
6 reps of: 2 squat thrusts w/pushup & roll into 2 touch-the-sky to Hello! Dolly
20 sec squat w/low full leg raise
20 sec Burpees
20 sec squat & curl

Cardio combo: Triple sumo – sumo squat, sumo squat jump, sumo squat high jump REST - REPEAT several times

Circuit #3
8 sets Teradactyl: aquat w/suitcase row then squat w/side raise
8 sets Front & bent arm lat raise
Ugly crunch 8 each side

Crawls: Whatever feels right - inchworm, crabwalk, 3-legged dog, duckwalk

Circuit #4
Hydrant Series
Side plank
Bridge w/8 sgl leg lift each side
Low plank


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