Monday, May 21, 2012

Work out to songs

Cannot find motivation?  Well turn on one of these songs.. my personal fave is Black Eyed Peas.. they get you hoppin'!

Stronger (Kelly Clarkson)

Warm Up:
-5 minutes minimum walking or running 
-Prone Cobra: 10 reps 
-Side Plank with Leg Lift: 8 reps each side
-Basketball Lunge to Press:  60 seconds

Circuit 1:  (Three times through)
Goblet Squat:  12 reps
Pull Up Progression:  10 reps (at whatever level you are at)
Opposite Arm and Leg V-Up:  10 reps each side
Circuit 2:  (Two times through)
Bear Crawl:  60 seconds
Shoulder Press to Glute Extension:  8 reps per leg (16 total for arms)
Squat Arm Curls: 12 reps
SPiderman Plank: 30 seconds
Cool down:  
Walk or Jog for 5 min.  Stretch!


Wild Ones (Flo Rida)

-5 minutes minimum walking or running
-Spiderman Plank:  60 seconds
-Around the World Lunges:  3 times eat leg
Circuit #1: 
Perform each movement for 1 minute, go right into the next movement.
At the end of the circuit rest 1 minute and then repeat circuit a second time.
-Inchworm to Push Up
-Slide and Glide
-Toe Taps with Medicine Ball
-Ski Jump to Cross Back Lunge
-Plank ROw to Burpee
Cool down
-Cat Stretch
-Pretzel Stretch
-Hamstring, Inner Thigh, Quad Stretch

 Let's Get It Started (The Black Eyes Peas)

Warm Up: 
Chaturanga:  Flow through 4 times

Main Set: 
This workout is performed as a variation of a high intensity interval training session.
For each exercise listed below, go hard for 20 seconds and then take 10 seconds of rest.  Repeat that cylce 5 times on each exercise  (2.5 minutes of total time on each movement)
-Sprints on the Spot
-Tuck Jumps
-Push Up to Plank Row
-Sumo Squat to Press
-Jumping Pull Up
-Reverse Crunches 

Have a very fit day!

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