Wednesday, September 14, 2011

Why spend your time doing just cardio?

Workout of the week (WOW)

A lot of my workout's come from Cross-fit. Cross-fit is a type of exercise that includes cardio and strength training in quick circuits giving you a full body workout. The best part is that and many other individual gyms, that practice Cross-fit, post daily workouts online. There are tons of places to get great workouts for free.

This is one of the cross-fit workouts I tweaked to fit my needs using the equipment available at my gym.

Run 1 mile to warm up.
For time complete this circuit:
  • 25 Walking lunge steps
  • 20 Pull-ups
  • 50 Box jumps, 20 inch box
  • 20 Double-unders (jumping rope, attempt to get the rope under your feet twice before your feet touch the ground)
  • 25 tricep dips
  • 20 Knees to elbows
  • 30 Kettlebell swings, 25 pounds
  • 30 Sit-ups
  • 20 Overhead weighted squats (take a barbell, holding it over your head while you squat)
  • 25 Back extensions
  • 30 Wall ball shots, 20 pound ball
After I did this I also did a few ab exercises. These exercises are up to you if you want to add them to your workout:
3 sets of 12 incline sit-ups with a 25 pound weight
3 sets of 60 second abdominal planks
Lastly, stretch to cool down.

I was in and out of the gym in 37 minutes completing this workout from start to finish.

Good Luck!

1 comment:

  1. It doesn't take time....just motivation, right?! :-)
    Thanks for the ideas on your last two posts.