Summer Sweat: 10

how were the sprints? Did you try them out? 
Today, pick up the weights. 

You’re going to do:

10 shoulder press 

10 reverse lunges (each leg) 

10 curls 

10 squats 

Pick a weight that you can hold onto for all of those movements. You can use a barbell or dumbbells. Go fast paced, but practice proper form. Complete all the movements then rest for about a minute before going through the circuit again. You will perform the whole circuit 5 times. 

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Summer Sweat: Day 7

Today you’re going to need a timer/interval timer/watch (there are a ton of free apps for phones that do this too!)

The workout of the day is every minute, on the minute.

Grab a pair of lightish dumbbells for some overhead pressing.

Every minute, for 15 minutes, you are going to perform:

10 overhead presses
10 squats holding the dumbbells
10 situps

Your rest is the time you have left in each round.

Have fun!

Summer Sweat: Day 5

Here’s Day 5 of my Summer Sweat series–quick workouts guaranteed to get your heart pumping and your body sweatin’.

On Sundays, my coach and I do what we call a “Monster Mash” on Sunday–usually a very long endurance workout that involves as much crazy as we can throw in at once. Or, a few very simple things that are tougher than they seem.

Yesterday was one of those days. I’m using the theme of our workout and changing it a bit for todays sweat session.

You Need:
A jump rope
A heavy medicine ball *have to be able to get it over your shoulder*
1 heavy-ish dumbbell or two lighter ones (ex. 30# or 2 15#s)

Work it Out:

2 minutes jump rope
10 dumbbell thrusters (squat down with dumbbell, press overhead as you stand)
10 push-ups
10 ball throws over your shoulder
10 sit-ups

1.5 minutes jumprope
10 dumbbell thrusters (squat down with dumbbell, press overhead as you stand)
10 push-ups
10 ball throws over your shoulder
10 sit-ups

1 minute jumprope
10 dumbbell thrusters (squat down with dumbbell, press overhead as you stand)
10 push-ups
10 ball throws over your shoulder
10 sit-ups

30 seconds jumprope
10 dumbbell thrusters (squat down with dumbbell, press overhead as you stand)
10 push-ups
10 ball throws over your shoulder
10 sit-ups

Let me know if you try this!

**ALSO–I forgot to add in previous workouts, before beginning an exercise routine, ALWAYS warm up. Do some calisthenics like jumping jacks, squats, push-ups, etc. to get your heart pumping and your muscles warm. Never begin without properly warming up or you make yourself prone to injury (and spend half the time of your workout getting loose).