Excuses will never give you the results you want, HARD WORK does. So keep working just as hard, if not harder to reach your goal, whatever it may be. As a trainer, it becomes easy to identify those people who want everything without doing anything - I've heard it all, believe me. But if you've been with me for the past few weeks - you know that hard work yields real results and this workout will test that idea. I have included just a few reps of every exercise we have done since I started this blog - and I guarantee you that on at least one, if not more, you have changed something in a positive direction from when you started. For example, you started with pushups on your knees and now have graduated to your toes; you can do jump lunges instead of fast reverse lunges; burpees are no longer your worst enemy. You can gauge results with fitness and strength improvements, not always with numbers on a scale.
Warm-up for a few minutes.
Do 25 reps of each of the exercises:
Keep this list close so you can keep your rest time to a minimum.
Jump Squats
Plank Jacks
Pushups
V-Ups
Forearm Plank - 1 minute
Jump Lunges
1/2 Burpee Jumps - in pushup position, jump both feet in towards chest and then back out again
Plank Med Ball Jumps - in pushup position, both feet on one side of a med ball, jump them both at the same time over back and forth
Tricep Pushups
Lying Toe Touches - hand to opposite toe
Side Plank Drops - Left and Right
Burpees w/o Pushup
Ball Taps - stand in front of a ball, alternate tapping each foot on top as fast as you can
Firefly Pushups
Plank Knee Tucks - in pushup position, bring knee underneath you towards your chest - alternate legs
Lying Leg Drops/Raises - place hands under bum to keep lower back down
Skater/Side Jump Lunges
Box Jumps or Step Ups
Plank Pushups - in pushup position, drop down to forearms one arm at a time and push back up to straight arms
Full Situps
Bicycles
High Knees or Jump Rope Skips
Mountain Climbers
TRAIN WITH INTENTION - It's the only way!
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