Make Every Rep Count

Whatever your reason is for working out - make the most of every workout, every exercise and every rep.  If you train with intention, commitment and consistency - your goals are always achievable.  Along with this - as I always preach - it's not the length of time you workout - it's the intensity of the workout that matters.  Put everything you have into every workout.  Push yourself when you do cardio and when you lift to achieve that 'muscle overload' your body needs to change.  This 'overload' can most definitely be achieved in a short 15 minute session - so don't underestimate the power of the INTENSITY of a workout.

Quick cardio and then the 2nd upper body lift is on the agenda for today.  You can find the Chest, triceps and shoulders split in the STRENGTH TRAINING CIRCUITS tab to the right.

Warm-up for a few minutes before starting the circuit.

CARDIO CIRCUIT - go thru 3x

20 Jump Rope Skips or High Knees
20 Side to Side Touch Down Jump Lunges/Ice Skaters (touch down with one hand as you lunge to one side)
10 Pushups
20 Jump Rope Skips or High Knees
20 Clock Lunges (Lunge the right leg forward to 12 o'clock, back to start, then to 3 o'clock, back to start, and then back to 6 o'clock, and back to start - THIS IS ONE LUNGE.  The left leg lunges to 12, 9 and 6 o'clock)
10 Tricep Pushups
20 Jump Rope Skips or High Knees
20 Elevated Lunges (back foot is on an elevated surface)
10 Staggered Pushups (one hand is in regular pushup position, the other is under the shoulder in tricep pushup position - change after 5 pushups)
20 Jump Rope Skips or High Knees
20 Jump Lunges
10 Elevated Pushups (feet on an elevated surface)

Now it's time to lift - make sure you are upping your weight for this circuit - next week the exercises will change a bit.


TRAIN WITH INTENTION!