As promised, I have my first full workout to share with you guys today! Here I've combined five of the exercises that I've already demonstrated on this blog into a 30-45 minute workout. Instructions and links back to the original demonstration posts are below. Give it a try, and let me know how you fare!
1) Start with 15-20 minutes of challenging cardio. Running or the stairmaster are generally my cardio activities of choice. Try an interval workout for a more effective use of your 15 minutes. If you like to get your cardio workout in on a stationary bike, definitely try an interval workout - when I bike, I alternate between two minutes of riding at a normal pace and one minute of sprinting. It really brings your biking cardio workout to another level. Finally, do me (and yourself) a favor and stay away from the elliptical (unless you have a recent/healing knee injury). There are very, very few instances when getting on the elliptical isn't a giant waste of your time. It's much too easy to slack off on them, and the elliptical calorie counters are flat-out lying to you.
2) Repeat the following circuit three times. Exercises should be done back to back with no rest in between.
a. 1 minute of sumo deadlift high pulls
b. 1. minute of plank walks
c. 1 minute of squat to overhead press
d. 1 minute bent over row
e. 1 minute bicycle crunches
f. 1 minute rest
To recap, that's 1 minute sumo deadlift high pulls, 1 minute plank walks, 1 minute squat to overhead press, 1 minute bent over row, 1 minute bicycle crunches, 1 minute rest.
In all of these, you should be lifting heavy weights. I recommend (for girls) at least a 20 lb. kettlebell for the high pulls, at least 12 lb. dumbbells for the squat to overhead press, and at least a 20 lb. bar (or 10 lb. free weights) for the bent over rows. And don't be afraid to go up in weight! If your body isn't completely tired by the end of the first circuit, you need to add more weight.
Well, there you go - I hope you enjoy my first full workout. Have a great Wednesday!