This workout took about an hour and ten minutes. I did two different circuits and a cool down for 5 minutes. The first circuit, speed/strength, consisted of 10 different exercises. Each exercise had to be done in 45 seconds back to back, resting only after I completed the 10th exercise. Because its a speed/strength routine you want to use a light weight, depending on your strength i would say use anywhere from 8-15lb dumbbells. Here’s the speed/strength routine I did:
100 Skips (jump rope) (warm up)
back extension
bicep curls
overhead press
ben-over rows
high row pulls
stiff leg dead lifts
close stance squats
reverse lunges
weighted side bends
I repeated the entire routine 3 times. It was a killer. You definitely need water and a towel near by for this. You really need to make sure that you eat something before this workout. I did this in the morning and all I had was a coffee. By the end of my fist circuit my body was completely exhausted.
My second circuit was a strength/power routine, I did this one in reps with 3 sets.
Resting in between sets. Here’s what I did:
lat-pull over w/ a crunch using 20lbs 15 reps
reverse lunge w/ ball slam using a 4kg medicine ball 20 reps (counting each side)
close hand pushups 10 reps
As I was doing this circuit my legs were shaking.
I finished off my workout with a 5 minute cool down on a recumbent bike at level 7. Then I stretched out the muscles I worked. If you try this, let me know how you felt.
TUF IT OUT!
Nancy NASM-CPT, PES
