mix it up total body challenge
This is a killer full body challenge that will transform your body! There are 4 circuits in this workout and they are grouped by strength circuits and conditioning circuits. The strength circuits address your full body and will stimulate muscle growth. The conditioning circuits address your cardiovascular growth and will help you burn fat. Mix it up with this winning combination!
*be sure to click on the exercise to see a video demo if you need it
Directions:
- The strength circuits are using reps.
- The conditioning circuits are using timer/time.
- You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.
Equipment:
- dumbbells and/or bands
Warm up: 30 seconds each exercise
- boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, lunges, side lunges
Workout:
Strength Circuit
One Legged Deadlift, 8-10 each leg
One Arm Close Row, 8-10 each arm
Bulgarian Split Squat, 8-10 each leg
Windmill pushup, 12-15 reps
rest 60 seconds
repeat for total of 2 rounds
Conditioning Circuit: 30 seconds of exercise/15 seconds of rest
Skiers
Lateral hops
Jump rope
Jumping jack tap downs
rest 60 seconds
repeat for a total of 2 rounds
Strength Circuit
Good mornings, 8-10 reps
Alternating hammer curls, 8-10 reps each arm
Side lunges, 8-10 each leg
Lying tricep extensions, 8-10 reps
rest 60 seconds
repeat for a total of 2 rounds
Conditioning Circuit: 30 seconds of exercise/15 seconds of rest
Skiers
Lateral hops
Jump rope
Jumping jack tap downs
rest for 60 seconds
repeat for a total of 2 round
*resistance to workouts stimulate more muscle growth
*add explosive cardio moves to increase fat burning