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Example: 3 minutes light jog, 5 minutes fast run, 1 min jog, 4 min speed walk, 1 minute sprint, 30 second jog, 30 second walk....
Whole body circuit routine, using antagonistic muscles -back to back- to keep strength up while not impairing endurance:
Swiss ball Incline DB bench press : fast - piston like- motions not coming all the way to lock out.
Chair -assisted Pull-ups (on a door-chinning rack)
50 jumping jacks
Standing push-press (over head shoulder Db press, where you use a slight bounce of the legs to creat momentum) If the weight is really too light for you to need momentum, just do a standard standing DB press. If you have a tendency to lean backwards, hyperextending your spine, do it with one leg behind you (left if you are right handed) on the ball of your foot-like in a lunge. This is also done in a fast -piston-like- motion (obviously since momentum may be being used)
Half-squat side-lateral raise: You hold the Dbs at your side, start to squat and explode up, using the created momentum to raise the dbs in to a side lateral. (Make sure you resist on the negative & explode through the contractile portion.)
Walking or in-place Lunges BW on first go around, add weight on the second & third. If the 12s are too much for you, get some cans or any other equally haevy objects and hold them by your sides
Leg raises & slow-cruncg supersets: The leg raises are done explosively exhaling at the contraction of your abs & the crunches are done slowly, only until your abs contract; Do not use your hip flexors to bring you up any farther than when you feel your upper abs fully contracted. As with leg raise -and every other ab exercise- exhale during the contractile phase. Do not start the negative portion of the movement until you have fully exhaled & held the fully contracted position for 1 second. If you did this right your abs will be shaking on the first or second rep.
wall-sit w/swiss ball & bicep curl:
Place the swiss ball in the small of your back and squat to your upper thighs are parallel with the ground,while holding your Dbs by your side; Hold this position & do alternating DB curls.
DB skull-crushers lying flat on the floor; Controlled motion, medium pace, keeping your elbows as stationary as possible-pointing forward.
DB lateral jumps:
Place one db standing on its plate (side) And stand to one side of it,so the side of your foot is next to the DB. Jump sideways over the db explosively, bending at the knee, in a squat-like motion. As soon as you land, reverse. Do this for 35 repetitions. (2 jumps = 1 rep!!)
Repeat this circuit routine 2x & see how you feel; If you can complete it a third time in an hour, do it...There should be NO rest between sets...Stay hydrated!!
Do this workout Mon/ wed /fri for the first week & I will write you a different one next week. If I were training you in person, each wout would be different, but I am not!!!!LOL!!!!
Cardio should be done on the alternate days; One long, low-intensity day of 1hr (or more) of maybe a power-walk or a leisurely bike ride.
I just copyed and pasted my workout here that my good friend Cole wrote up for me!!1
Along with that are some resent pictures of me...
For those that don't know I am 5'7" and 175, 25 years old
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She looks great and has a really great base to kick this off...
