Sunday, February 1, 2009

Exercise of the week: Workout like a football player...or atleast sweat like one


Here is an AWESOME...and challenging workout circuit that you can do at home or at the gym. This is a GREAT way to mix up your workouts, get that heart rate up, burn fat, and tone those muscles all at the same time. The key here is try try and keep going without taking big breaks. The circuit is set up to get that heart rate up and then let you recover for a bit, so try to stick to it as much as possible. If you do need to take a breather try to walk slowly for a bit or keep those feet moving in place to keep that heart going.

CARDIO CIRCUIT

60 jumping jacks

20 pushups - try to start out on your toes, doing as many as you can. Drop down to your knees when you have to.
20 walking lunges

20 mountain climbers
- Get down in a plank position. Bring your right knee in to your chest and then back to starting position. Bring left knee into your chest and then back to starting position. Try to speed it up so it's almost a running motion with your hands on the floor.
45 second wall sit
- you may remember this one from jr. high PE. Sit flat back against the wall so your knees form a 90 degree angle. Hold this position with your arms out in front of you.
20 prisoner squats - Do a regular squat in place with your hands interlaced behind your head.
30-60 second plank
- try and go for the full 60 seconds if possible
10 Burpees - start from a standing position. Put your hands on the ground and jump back to a pushup position. Do a pushup if you can. Jump your feet back in and jump up as high as you can with your hands in the air. That counts as one.
20 high knees in place
15 jump squats

15 cherry pickers
- sitting down on the ground balance your weight so you can lean back and pick up your feet. interlace your fingers and twist all the way to the right touching your hands down on the ground. Try to keep your abs tight and legs still as you twist and touch down to the other side. A full rep counts as one touch to the left one touch to the right.

Repeat this as many times as you have time for! I'd suggest two or three times through. Keep that heart rate up, and feel free to add weights to anything you can!

5 comments:

Benita said...

this looks AMAZING!! i am going to do it tomorrow.. i will let you know how it goes :)

Trav and Linds said...

ooohhh...i am totally going to do this, since I can't get up the energy to get my butt to the gym. I have been lifting weights at home though, that's a start to getting back in shape, right?

The Smith Clan said...

I was wanting a new workout routine. I did your old one last week. SO thank you, thank you. I will try it soon!

Marisa said...

I have a question...Is it bad to lift weights when you are still significantly sore from your previous workout? I lift every other day but on my next lifting day I am still very sore. Am I doing any damage by still lifting?

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