10/30/2014
Forget headphones at home and got to gym turned around to get them so instead of driving back I was a great trainer and designed an intense 1 hour workout where all you need is a set of bands or dumbbells thats it.
HERE IT IS
5 min warm up, some streching of your choice, jogging butt kicks, jumping jacks and high knees to get heart rate going.
Workput set 1, jumping jacks to pushups up and down for 3 sets pyramid reps. 15 sec rest after each round
10 jacks 10 pushups-3 sets rest
9 jacks 9 push ups - 3 sets rest
8 and for 3 sets, rest
7 and 7 for 3 sets, rest
6 and 6 for 3 sets, rest
6 and 6 for 3 sets, rest
7 and 7 for 3 sets, rest
8 and 8 for 3 sets, rest
9 and 9 for 3 sets, rest
10 and 10 for 3 sets, rest
Take no more than 30 seconds between rounds
workout set 2
Bicep curls 7 low to mid, 7 mid to high and 7 full range aka 21's using dumbbells or resistance bands, followed by 20 wide squats sitting low focus on squeezing the butt
Set 21's, 20 wide squats, rest
Do this 4 times with 30 sec rest between rounds
Workout set 3
Single arm tricep kickbacks, 12 reps each arm using bands or dumbbells, followed by 20 jump squats as fast as you can control and pushing butt back on landing and not letting knees go over the toes
Single arm tricep kickbacks 12 each arm , 20 jump squats for 4 rounds
30 secs rest between rounds
Workout set 4
12 reps Overhead shoulder press using dumbbells or bands dont let elbows go below 90, followed by 12 reps of bent over rear delt flys with dumbbells or flys, followed by standing knee rsise crunches 15 each side pulling arms to the knee contracting the abs
Perform 4 rounds with 30 seconds rest in between rounds
Cool down light stretching of shoulders, arms,chest, low back, tris, legs.
This should take an hour to do, crank your favorite music for motivation.
