Workout Wednesday....where have you been?

Workout Wednesday

Rev That Engine People!

I have been getting e-mails and requests as to where are my "Workout Wednesday" posts!  First off, I am flattered that I have fans that are wanting more and second, I apologize for the delay as the holidays took over my blog but not my workouts.  Here is one of my favorites from December and something my classes can look forward to this week:) 

Metabolic Workout

What you need:  3-5lb dumbbells, water and a towel because you are going to sweat:) 

5 exercises

1 minute each

10 seconds of rest in between each exercise

Set One

push ups

over dumbbell tricep extension (alternate standing single leg)

push ups

bicep curls (alternating standing single leg)

bicycle crunches

Intermission

This is to be done immediately after Set One. You have 2-3 rounds.

This is the run, sprint and move phase:)

On a soccer field, track, park or indoor gym. 

Bear Crawl Half Field or Bear Crawl 20 crawls.

Ready-Set-Go tap backs on the right foot. (30 seconds or 30 reps)

(your right knee should be at a 90 degree bend and your left leg tapping back and front quickly but in control)

Read Set Sprint 100 yards-GO! GO! GO !

Run it back to your start and repeat the above 2-3 times. 

Set Two

Low Riding Jump squats or tap squats side to side 

Plank hold 30 seconds to Plank jack out (feet jump to jack and back to plank)

Isometric lunge (right leg back) bending at knee adding db lateral raise

Switch jump lunges

Isometric lunge (left leg back) adding in db lateral raise

Switch jump lunges. 

Intermission

Indian Runs with your friends around the track (400)

OR

4-5x 30second "pick-ups" 

(pick up = run moderate and then faster paced or sprint for 30 seconds 4-5x)

High knees down the field, park or gym and then sprint back. This is a super sprint so make it fast!

Repeat 2-3 x

You should feel pretty good but pretty worked at this point.  Once your heart rate and breath is back in control walk it out and move into some active stretches. 

Drink, drink, drink...the h20 and re-fuel.  Get ready for the second half of this workout next Wednesday!

Get up and Move!!