.5 mile warm up followed by a shot of water. Make sure you are good and warm for the 1 mile TT (Time Trial). 10 laps building speed as you run and push it closer to the end. 10 laps outside lane! Mark your time Minutes and seconds…
Pick up DB’s to use for DB step ups on Bleachers. Recommended weight 25+ Alternate legs for 2 min.
Have a mat ready for DB chest press laying on the floor 1 minute as many reps as possible (aprox 20+ with weight that you chose).
DB Row form plank position with weight chosen. Aprox 15-20reps/side depending on weight you have.
Dips 20-30 reps depending on if you have strong or WEAK triceps… Remember to use all 3 of your triceps (that’s a joke)
Bench jumps (I don’t care if Shelley’s legs aren’t breathing she has to do them anyways… and do them perfectly!)
15-20 reps Jump up and step down alternating legs each time.
DB Lunges to the end of the gym floor and back x2 (this is counted as one set. You may need to chose a lighter weight for this Minimum 15lbs.
Burpees up onto the bleachers 15 reps
DB squat press for 15reps
Put those weights away and finish off with that 1 mile Time trial again ;-)
Plank With alt arm + leg reach 20 total
Side bridge with oblique crunch 30 reps/side
Plank 30 sec
Side bridge-starfish with abduction (8reps/side)
And rest… Try to do this all with out dropping then rest for 45 sec and do it again…
You are done after this! Thanks for the heads op on the “Short workout” Wednesday Laurie. I hope this make up for it.
These workouts are being posted for those who can answer NO to all questions in the Canadian Par-Q Physical Activity Questionnaire. If you have answered YES to any of those questions please consult your doctor before beginning any strenuous activities. If you are not sure how to perform any of these exercises please consult a fitness professional.