Day 17 - 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.
Rest 60 sec - Repeat
Day 18 - 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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