3 Week Full Body Workout!

Spring is coming quickly!  Pretty soon the snow will be melted, you'll open up the windows and it'll be time for shorts and t-shirts.  Everyone wants to feel comfortable when the summer clothes come out.  Here's a perfect full body workout for EVERYONE that will get you  more than ready for spring! 

Directions: Do this workout 3 days a week with a day of rest in between each workout.  Exercise explanations in "30 Minute Leg Blast" and "Build a Bullet Proof Chest" under the Workout tab and also at the bottom.   

Workout

3 x 12 Jumping Lunges SUPERSET Bodyweight Squats

3 x 12 Bosu Ball Straight Leg Dead Lifts SUPERSET Lying Fitness Ball Leg Curls

3 x 12 Standing Calf Raises SUPERSET 3 x 60 seconds Fitness Ball Planks

3 x 12 Bosu Ball Push Ups SUPERSET Fitness Ball Back Flies

3 x 12 Dumbbell Bicep Curls-to-Shoulder Press SUPERSET Behind the Head Tricep Extension

3 x 12 Lat Pull Down SUPERSET Standing Lat Pull Through

3 x 15 Fitness Ball Crunches SUPERSET Side Planks

3 x 15 Lying Twisting Hip Raises 

Good luck and enjoy!  In no time you'll be ready for spring!

Until tomorrow, spend Everyday Living Fit!

Exercise Explanations

Dumbbell Bicep Curl-to-Shoulder Press:  Sit on a bench with a pair of dumbbells.  Do a bicep curl, then at the top of the curl switch into a shoulder press.  Lower and repeat.

Lat Pull Throughs: After you complete the lat pull downs with the cable lat pull downs, drop to a lower weight.  While standing up and keeping your elbows bent at a 45 degree angle you're going to pull the weight down and pull your elbows through your back and pinch your back together.

Lying Twisting Hip Raises: Lie flat on your back with your legs pointed towards the ceiling.  Raise your hips towards the ceiling.  While doing so twist your hips like a corkscrew.  On the next rep twist the other way.

Image Source: http://www.exercise.com/                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       

30 Minute Leg Blast Workout



Working out your legs can be a pain (literally and figuratively) but you have to work them.  You don't want to look like you're about to snap the twigs your standing on at any given point in time. You want to look like you have an equal balance of muscle throughout your whole body.  Here is a quick 30 minute leg blast workout for EVERYONE that I guarantee will have your lower body looking like an Olympian.

Directions:  Perform this workout twice a week with 3-4 days of rest in between.  Exercise explanations follow at the bottom. 

3 x 20 Jumping Lunges SUPERSET 3 x 10 Bodyweight Squats
3 x 12 Bosu Ball Straight Leg Dead Lifts SUPERSET 3 x 12 Fitness Ball Leg Curls
3 x 10 Bosu Ball Squats SUPERSET 3 x 10 Lunges
4 x 15 Standing Calf Raises SUPERSET 4 x 15 Machine Calf Raises

You'll be done in a half an hour but you're legs will be screaming for mercy at the end!

Good luck!  Until tomorrow, spend Everyday Living Fit!

Exercise Instructions

Superset: Do one exercise then immediately do the next with no rest in between.
Jumping Lunges: Go down into a lunge.  On the way up jump at the top and switch legs.  You'll stay in one spot and the exercise should be one smooth motion.
Bodyweight Squats: Squats with no weights at all.  Just squat down until your legs are at a 90 degree angle and then stand back up.
Bosu Ball Straight Leg Dead Lifts: Stand on a Bosu Ball (half ball, half plastic platform) and grab some light dumbbells.  While hardly bending your legs, bend over at your waist until your upper body is at a 90 degree angle with the ground.  Pull with the back of your legs to stand back up and squeeze at the top.
Fitness Ball Leg Curls: Lay flat on your back with your calves resting on a fitness ball (big ball people use for crunches).  Press your pelvis towards the ceiling and hold in that position for the entire exercise so that your body is in a straight line.  Curl your feet in towards your but, squeeze, and then extend back out.
Bosu Ball Squat: Check Balance Ball Squats under the 'Workouts' tab at the top.

Image Source: http://www.bodyweightworkout.com