Have been away from the workouts for a bit? Below is a good workout to get you started, restarted, rebooted, GOING. Want some other suggestions? Be sure to check out Free Monthly Workouts page and all the links or visit me at the VEF Studio (details at veryeffectivefitness.com).
Complete 2-4 complete Circuits of Round 1 with 30 seconds for each move followed by 15 seconds of rest between moves. Once you have completed all of Round 1 (2-4 times through), rest for 60-90 seconds, then Complete 2-4 Circuits of Round 2 with 30 seconds for each move followed by 15 seconds of rest between moves.
Round 1 Circuit 30x15Mountain Climbers (fast or slow)Prisoner SquatsForearm Plank HoldLeft Leg Reverse Lunges (or split squat)Right Leg Reverse Lunges (or split squat)Wall Squat with Arms against the wall to form a "W" (w/elbows in line w/shoulders)
Round 2 Circuit 30x15Calf RaisesShin RaisesStability Ball PassesLeft Side Plank HoldRight Side Plank HoldWall Squats with Arms against the wall to form a "W" (w/elbows in line w/shoulders)
Follow with Tabatas, Intervals, or just Cool Down Stretching.
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