The last couple days we worked on legs and core, this next workout we are going to focus more on arms and stability. Stability is very important to develop before focusing on major muscles.
Day 3 - Weights
For beginners you can do 2 set of 10 reps
For intermediate you can do 3 sets of 6-8 reps
All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.
This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.
Step up, balance to overhead press
Ball DB Chest Press
Single-leg cable row
Single-leg DB Scaption
Single-leg squat
Rest 60 sec - Repeat
Day 4 - Cardio
Option 1 - Repeat day 2
Option 2 - Briskly walk for 35 minutes
Option 3 - Skip Rope Interval (Below)
Option 4 - 30 minutes of Dance Central Kinect (Use playlist mode so there isn't any breaks and do planks and sit ups during the free style dance section)
Some may giggle at option 4 but being fit it also about having fun and being happy. Dancing makes me so happy even if it is to a video game in my living room!
Skip Rope Interval
2 minutes normal skipping
1 minute fast pace skipping
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump. Switch and repeat with other arm
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes high knee jumps
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump switch and repeat with other arm
1 minute fast pace skipping
2 minutes normal skipping
Should take around 25 minutes
For beginners you can do 2 set of 10 reps
For intermediate you can do 3 sets of 6-8 reps
All of these exercises can be done with two legs to make it easier if you are not yet ready to try it with a single leg. Slow and steady wins the race in this case.
This is a circuit so you want to do these all back to back with no rest and then rest after you finish one round and then start again. A video is linked to each exercise.
Step up, balance to overhead press
Ball DB Chest Press
Single-leg cable row
Single-leg DB Scaption
Single-leg squat
Rest 60 sec - Repeat
Day 4 - Cardio
Option 1 - Repeat day 2
Option 2 - Briskly walk for 35 minutes
Option 3 - Skip Rope Interval (Below)
Option 4 - 30 minutes of Dance Central Kinect (Use playlist mode so there isn't any breaks and do planks and sit ups during the free style dance section)
Some may giggle at option 4 but being fit it also about having fun and being happy. Dancing makes me so happy even if it is to a video game in my living room!
Skip Rope Interval
2 minutes normal skipping
1 minute fast pace skipping
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump. Switch and repeat with other arm
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes high knee jumps
5 Burpee's (but as you jump up jump over the skip rope)
3 minutes wind mill skipping - hold skip rope in one hand and twirl rope at side as you jump switch and repeat with other arm
1 minute fast pace skipping
2 minutes normal skipping
Should take around 25 minutes
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