We are going to change it up a bit today. Usually on Wednesdays we do a quick cardio workout and then you lift Chest and Back - that's what we've been doing the past few weeks. Today I'm going to give you a new strength routine along with a HIIT workout.
Grab two sets of weights - a heavy set (between 15-25lbs) and a medium set (between 8 and 15).
Start with a quick warm-up of your choice.
Go thru the circuit 3x
50 Jumping Jacks
15 One-Arm 'Lawnmower Rows (each side) - in a lunge position holding one heavy weight, lean forward and lean on your front leg - row the db up towards your side
15 Lying Bridge Pullovers - lay on your back, feet under knees and lift your hips up into a bridge - hold the heavy weight in both hands, keeping elbows straight, drop the weight behind you head as far back as you can and bring it back up over your chest - KEEP YOUR ELBOWS STRAIGHT THE ENTIRE MOVEMENT
20 Supermans - laying on your belly arms reaching above your head, lift your arms and legs off the ground a few inches, hold for a moment and then release
50 Lateral Jump Lunges/Skaters
10/10/10 Bicep Curls -10 curls with palms up, 10 curls with palms facing each other, 10 curls starting with palms facing each other and then twisting towards your body as you come up
20 Sit Up & Twist Down - perform a full sit up but on the way down twist from side to side (at least once each side - the slower you go back the more twists you can do)
10 Mountain Climber & Pushup Combo - perform 10 mountain climbers and then 1 pushup - that is 1 rep
15 Bent over Curls - tip at the hip as if you were going to do a bent over row, but instead let your arms hang down palms facing forward and perform a biceps curl
TRAIN WITH INTENTION!
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