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Thursday, September 19, 2013

Easy Yet Effective Workout!

Everyone has been here before.....

Your away on a business trip, and the hotel gym is a bike.  You immediately think to yourself,

"o well, I can take a few days off"



OR

You can take the training advice from your trainer back home(meeeee) and pull that set of dumbells out of your car and try a workout that will leave you feeling strong and exhausted.

Here is one of many possibilities....and whether your on that business trip...or just stuck at home with the kids on a very stressful day...

This session is the way to go!



Warm-up Circuit: 
- Go through 2 times with no rest between exercises.
- Rest 20 seconds between circuits.
o    Prisoner Squat - 20 seconds
o    Pushup or Kneeling Pushup - 20 seconds
o    Stability Ball Leg Curl - 20 seconds
o    Band Pull - 20 seconds

1A) Goblet Step-Up - 30 seconds per side
- 15 seconds rest/transition.
1B) T-Pushup (alternating sides) - 30 seconds
- 15 seconds rest/transition.
1C) KB (Kettlebell) or DB (Dumbbell) Swing - 30 seconds
- Rest 30 seconds & repeat 1 more times for a total of 2 circuits.

2A) 1-Arm DB Squat & Press - 40 seconds per side
- 20 seconds rest/transition.
2B) DB Renegade Row (alternating) - 40 seconds
- 20 seconds rest/transition.
2C) Suspension Y's or DB Rear-Delt Raise - 40 seconds
- 20 seconds rest/transition.
2D) DB Squat-Curl-Press - 40 seconds
- Rest 30 seconds & repeat 1 more time for a total of 2 circuits.

3A) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3B) Jumping Jacks - 20 on, 10 off x 2 rounds --Advanced(Burpees)
3C) Narrow-Stance Bodyweight Squat - 20 on, 10 off x 4 rounds
3D) Jumping Jacks - 20 on, 10 off x 2 rounds--Advanced(Burpees) 
There you have it, as easy as 1,2,3 for a quick yet GREAT session for your busy day!
Until Next Time, 
Keep Striving For The Best!
Mike Over
CPT, PES
Strength & Conditioning Specialist
www.mjofitness.com

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