Equipment needed: any weight dumbbell (really, any target will work: shoe, chair, dog)
Time: 30 minutes
Directions: There are two different cycles in this workout. For each cycle, perform two minutes of straight work, and then rest one minute. Do cycle 1 first. That's one round. Do cycle 2 next. That's two rounds. Continue to alternate cycles until you reach 10 total rounds.
Try to beat yourself: Keep track of how many rounds you complete during each two-minute work period. Aim to increase that number the next time you do the workout.
Cycle 1: Perform the following bodyweight triset, doing each movement and its corresponding rep prescription in a row. (The exercises get easier as the rep count gets larger.) Complete as many rounds as possible in 2 minutes. When your time is up, rest 1 minute and then move on to cycle 2.
1. Pushup, 5 reps
2. Squat, 10 reps
3. Jumping jack, 15 reps
Cycle 2: Perform the following triset, doing each movement and its corresponding rep prescription in a row. (The exercises get easier as the rep count gets larger.) Complete as many rounds as possible in 2 minutes. When your time is up, rest 1 minute, and then start cycle 1 again.
1. Tuck jump, 5 reps
2. Dumbbell plank speed reaches, 10 reps (5 per side)
3. Pogo jump, 15 reps
Optional abs work: 20 bicycle crunches during each 1-minute rest period
Optional fat-burning finisher: 10 minutes of any type of cardio
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