Tuesday, January 11, 2011

Quick workout- have fun!!

You are busy, you need an effective workout, you can't think of what to do.  Do the following and you will be dripping with sweat in no time.  Equipment- medicine ball and exercise band

3/2/1 - 3 minute cardio, 2 minute strength, 1 minute abs

Warm up with running in place, jumping jacks, high knees. Rotate all for 1 minute. Repeat 3x.

3 minute low side jumps back and forth
2 minutes ball slams
1 minute side planks on hands

3 minute liners
2 minutes squat/biceps/overhead
1 minute knelling ab- pilates- pull 100

3 minutes  step jump ups
2 minute dips and tricep press with ball
1 minute bicycle

3 minute slalom down line/hallway
2 minute wood choppers
1 minute caterpillar

3 minute grapevine/single leg line jumps/grapevine
2 minute squats with scap squeeze
1 minute med ball rotations/bicycle

3 minute table step ups/bench step ups
2 minute table rows
1 minute crunch on table

Stretch & done

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