Shannan’s Journey

The whole workout only took a bit over 50 minutes to do, so for those of you out there that sometimes only have under a hour or even less to be in the gym, this is something you can try by getting as many sets in as you can. Start with 2-3 sets and see how you do, and remember to adjust the weight lighter or heavier depending on your abilities.  So here you go-

I warmed up for 10 minutes on the elliptical-

Each set is to be completed with-in 10 minutes-  4 sets x 10 reps each exercise-

*Squat Press-  using 25 lbs dumbbells

*Push-up Row-  using  15 lb. dumbbells

*Squat Jump-  no weight, jump as high as possible.

*Iron Cross-  using 10 lb. dumbbells

*Mountain Climbers-  no weight, go as fast as you can keeping the body low.

*Spidermans-  using 20 lb. dumbbells

Then I did 4 sets x 25 reps of light weight, high rep Bulgarian Squats- 

—————

For those of you who are new to some of these terms…

*Iron Cross–  Grab two dumbbells and stand with your feet a bit wider than shoulder width holding the dumbbells parallel and out to the sides with palms facing in like a giant “T” formation, (you can vary your stance wider or narrower for what is comfortable for you). Squat down and at the same time move arms together as if you were doing a standing dumbbell flye. Repeat this motion without stopping 10 times. Increase the weight if by the 10^th rep it is not difficult do perform.

*Spidermans–  Pick up two dumbbells and hold them at your shoulders.  You will perform deep squats while doing alternating arm shoulder presses.  Each time you squat down deeply, you will alternate an arm in a pressing motion.

*Mountain Climbers—Get down on the ground on your hands and feet.  Mountain Climbers  are an exercise that you do from a similar position to that of  a pushup where you will then run your legs in place in an in and out motion.

*Pushup Row–  Begin in a push-up position with a dumbbell in each hand. Place your feet shoulder width apart. The narrower your feet, the more challenging the exercise. Your gaze should be down. Lift your right arm with the weight and squeeze your right oblique. Shift your body weight as little as possible during the exercise. Lower your arm and now perform a pushup. Repeat by raising your left arm squeezing your left oblique.  Do as many as you can with good form.

This entry was posted on Wednesday, April 29th, 2009 at 10:44 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.