Alan and I headed to the gym together tonight after a LONG day! It was so fun to workout with him, I wish our schedules let us do it more often.
Here is what we did.. it was awesome! Got the blood flowing, heart pumping, and we were definitely sweating and feeling it by the end!
Workout adapted from
here
We started with a treadmill circuit that went like this:
2 minute brisk walk incline: 4.0 speed: 4.5
4 minute jog incline: 0 speed: 6.5
1 minute FAST sprint incline: 0 speed: 9.0
4 minute jog incline: 0 speed: 6.5
2 minute brisk walk incline: 4.0 speed: 4.5
4 minute jog incline: 0 speed: 6.5
1 minute FAST sprint incline: 0 speed: 9.0
4 minute jog incline: 0 speed: 6.5
2 minute brisk walk incline: 4.0 speed: 4.5
4 minute jog incline: 0 speed: 6.5
1 minute FAST sprint incline: 0 speed: 9.0
4 minute jog incline: 0 speed: 6.5
2 minute brisk walk incline: 4.0 speed: 4.5
TOTAL: 35 minutes, 350 calorie burn
Then we went straight into this circuit: (exercises completed 1x through with no rest in between)
10 burpees
20 box jumps (we did them on bleacher stairs - approx. 1.5 ft high)
40 walking lunges
60 seconds of tummy tuck crunches + glute kickbacks (I did 30 on each leg - Alan opted for more squat jumps instead)
40 standing waistline crunches
10 squat jumps
20 box jumps
10 pushups
Definitely feeling the burn by this point.. but, we kept going! :)
We were off to do his/her own weights.. here's a look at what I did:
Squats + Leg Abduction:
- Begin in a standing position, feet hip width apart
- Squat down keeping your knees in line with your ankles and behind your toes
- As you stand back up, drive all your weight on your heels
- Alternating legs, abduct your leg out to the side in between each squat
- Keep you abs engaged throughout
- I completed 3 sets of 20 repetitions
Pushup -> Dumbbell Row -> Rear Fly:
- Begin in plank position holding dumbbells with your shoulders in line with your wrists
- Lower body into tricep pushup, tucking elbows into your sides
- Push back up into plank position, perform a dumbbell row to rear fly, keeping your core tight
- Alternate sides with each rep
- I completed 3 sets of 15 repetitions with 8 lb hand weights
Bridge Chest Flys:
- Begin in bridge position on your back, hips in the air, spine neutral
- Keeping your elbows soft (not locked), lower dumbbells out to chest level
- Fly dumbbells back in
- I completed 3 sets of 15 repetitions with 8 lb hand weights
Bridge Tricep Extensions:
- Begin in bridge position on your back, hips in the air, spine neutral
- With your dumbbells to the sky, wrists inline with your shoulders, bend your arms at 90 degrees
- Slowly and controlled, extend your arms back up
- I completed 3 sets of 15 repetitions with 8 lb hand weights
Whoo! Done! Love that feeling of accomplishment after a great workout! This one definitely did the trick, I'll be doing it again!
Enjoy!!! :)
