Bonus Workout

Here’s a sneak peak at the two week long workout that will be posted on Sunday.  This is the first workout and the first cardio session.  Do these today and tomorrow, take Saturday off then check back on Sunday for the full workout.  The explanations of the exercises are at the bottom. Enjoy!

Day 1 Workout – 45 minutes

5 minute warm-up on elliptical

3 x 15 Kettlebell Swings SUPERSET with Walking Lunges

3 x 20 of Up-Downs with the Balance Ball (half a Plyo-Ball with plastic on half that you can stand on)

·         If you don’t have a Plyo-Ball use light dumbbells

3 x 30 seconds of Runner Arms Biceps Curls SUPERSET with 15 Standing Overhead Triceps Extensions with 1 dumbbell

3 x 15 Medicine Ball Slams

5 minute cool down on elliptical

Day 2 Workout – 30 Minutes Cardio and Plank Ab Workout from Wednesday

1.) 5 minute warm up on elliptical, bike or treadmill

20 minutes of intervals on elliptical, bike, treadmill or stair climber

·         Go 90% speed for 30 seconds, then slow to 25% speed for 60 seconds

·         Repeat for 20 minutes

5 minute cool down on elliptical, bike or treadmill

2.) Ab Plank workout from Wednesday

Hope this gets you started and in shape for next week’s workout!  Good luck!

Until tomorrow, spend Everyday Living Fit!

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

Definitions of Exercises:

Superset – Two workouts done immediately without rest in between.

·         Kettlebell Swings then do Walking Lunges immediately.  Rest 60 seconds then repeat 2 times.

Up-Downs – Grab a Balance ball or light dumbbells.  Do a push up on them, pop up and do a shoulder press. That’s 1. Get back down, push up, pop up, shoulder press, 2. Etc.

Runners Arms – Grab some light dumbbells and stand with one foot in front of the other.  Do bicep curls and pump your arms as fast as you can as if you were running.

Medicine Ball Slams – Grab a medicine ball.  Hold it overhead and slam it into the ground as hard as you can.  Catch it when it bounces back up and repeat.