New Workout

Posted on March 13, 2010. Filed under: athletic training, beauty, body weight, calories, circuit training, diet, exercise, fat, fat loss, fitness, health, heart rate, lifting, overtraining, Personal training, resistance training, Strength training, stretching, weight lifting, weight loss, weight training, workout |

These circuits were done in a 12′ x 8′ workout room. Definitely making use of a small space. So this would be really easy to do these in your home with some free weights.

Warm- up/ stretch.

1. T’s, Y’s & I’s (upper back and shoulders) in lunge position. 5 of each, change legs, 5 of each. (Use very light weight.)
2. Walking planks (plank, mod. plank, plank, mod plank.) 10 each position.
3. Superman for 40 seconds
4. Scissor for 30 seconds
5. Legs up, reach up (keep shoulders off ground) and reach to touch opposite toe, 10 each side
Repeat 3 times.

1. Sum squat-jumps x 10 (no weight)
2. Bulgarian squat x 8 each side (either hold weights by side, or on shoulder)
3. Lateral dumbbell raise for 30 seconds
4. Pushups x 15
Repeat 3 times.

1. Jumping lunges x 20
2. Tricep dips w/ straight legs x 15
3. Bi-cep curl drop set (4 curls w/ the heaviest dumbbell you can curl with proper form. Go from fully extended to halfway point, 4 curls from halfway to full curl, 4 curls from bottom to top. Decrease weight & repeat. Decrease weight & repeat.)
4. Lateral hip raises x 10 each side OR hold each side 30 seconds.
Repeat 3 times.

Stretch. Chug water. Eat protein.

Kyra Williams
The Get In Shape Girl