Sunday, October 12, 2008

Monday's Winter Workout

If you didn't see the previous post, read that one first. Okay, now you are ready for workout number one.

Monday: Arm and Cardio Circuit

You'll need a jump rope (real or imaginary), hand weights, chin up bar, and stability ball. You will do one set of the arm exercise indicated followed by one set of the ab exercise then one minute of the cardio listed. Repeat all exercises two more times, then move to the next group of exercises. Explanation or pictures of exercises are at the end of the post.

Warm up with 3 minutes of light cardio: marching in place, windmills, arm swings, grapevines.

Chin ups: as many as you can, even if you have to jump up and lower down slowly
Back Extensions on ball: 30 reps, no weight
Jumping Jacks: 1 minute

Push Ups: 15 reps, do as many as you can on your feet then finish out on knees if needed
Plank Taps: 30 reps each side, start in plank position and tap each knee to the floor while twisting the torso
Jump Rope: 1 minute

Concentration Curl: 15 each arm
Hanging Crunch: 30 reps, using chin up bar
Jog in place with high knees: 1 minute
Tricep Dip: using coffee table or sturdy chair, 20 reps
Pendulum: 10 each side
Speed Skater: 1 minute
Back extension with ball
Plank Taps
Hanging Crunch
Concentration Curl

Tricep Dip



Heath said...

I love this BLOG!!! You are so on top of it. If I had the extra $$$ I'd hire you but until then I'll just use your free blog:) Way to go Leisa, YOU ARE A TOUGH GIRL.