Mondays are a great day to get back into your fitness routine - especially if you celebrated a little more than usual the weekend before! Start the week off right and you will create the momentum you need to continue throughout the week.
Today we are going to do a little HIIT training and then work on our muscle endurance - light weight, high reps.
Quick HIIT
Go thru 3x as fast as possible
25 Squats
10 Push Ups
10 Full Sit Ups
25 Low Jacks - jumping jacks that are kept low - jump feet wide and then together to a low squat
20 Standing Bicycles - hands behind head - bring one knee up as you twist opposite elbow to meet it
10 Burpees without Push Up - start standing, squat down put hands on floor, jump/step feet back to push up position, jump/step them back in, stand up and jump
Muscle Endurance
Choose a moderate weight - probably 5 or 8 lbs - Go thru the following circuit 5x - 10 reps each exercise - no rest in between exercises!
Squats - holding db at your side
Right leg Lunge with Overhead Press
Left leg Lunge with Bicep Curl
Bent over db Row
Lying Chest Press with leg extension (lie on back legs bent at 90 degree angle and dbs up in full extension - as you drop the dbs down extend your legs long - as parallel to the floor as you can without lifting your lower back off the ground)
Lying tricep extension - keep your legs in table top, palms face eachother, bend at the elbow and lower dbs to either side of your head
REMEMBER - TRAIN WITH INTENTION!
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