I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?
Warm up: Cardio on treadmill
0 incline
1 min 4.0 side shuffle
1 min 6.0 run
1 min 4.0 side shuffle
1 min 7.0 run
1 min 4.0 side shuffle
1 min 8.0 run
1 min 4.0 side shuffle
1 min 9.0 run
1 min 4.0 side shuffle
1 min 10.0 run
1 min 4.0 side shuffle
1 min 11.0 run
1 min 4.0 side shuffle
1 min 12.0 run
Workout:
CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Sumo squats
15 Leg or Hamstring curls
30 Pop squats (good video demo here)
CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg press (1 leg)
15 Leg press (other leg)
15 reverse lunges (1 leg)
15 reverse lunges (other leg)
30 ice skaters
CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Dumbbell deadlifts
15 glute kickbacks (1 leg)
15 glute kickbacks (other leg)
15 squat jumps
CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg extensions
15 Air squats (squats without weight)
30 jump lunges
Cardio finisher: Cardio on treadmill
0 incline
1 min 5.0
1 min 6.0 run
1 min 5.0
1 min 7.0 run
1 min 5.0
1 min 8.0 run
1 min 5.0
1 min 9.0 run
1 min 5.0
1 min 10.0 run
1 min 5.0
1 min 11.0 run
1 min 5.0
1 min 12.0 run