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AMP Personal Fitness Blog
Tuesday, January 15, 2013 • Las Vegas, NV 89130

Wake Up Call Workout!

WorkoutStrength TrainingCardio WorkoutsCardioWeight Training
By Melissa Batterman

Complete the following Crunch Cycle:

  • Regular Crunch: 10 reps - Just lift shoulder blades off the floor
  • Reverse Crunch: 10 reps - Lift hips off the floor
  • Double Crunch: 10 reps - Lift BOTH hips / shoulders off the floor simultaneously
  • Left/Right Crunches: 10 reps per knee - Take right elbow to the left knee, and left elbow to right knee
  • Bicycle Crunches: 10 reps - Take right/left elbow to left/right knee by bicycling the legs
  • Plank pose: 30 seconds
     

Complete the following Jumping Jack / Pushup Cycle:

  • 10 jumping jacks / 10 pushups and repeat the non-stop cycle 5-10 times depending on your fitness level. This takes 3-5 minutes if you push all 10 sets.

 

Complete the following Jumping Jack / Squat Cycle:

  • 10 jumping jacks / 10 squats and repeat the non-stop cycle 5-10 times depending on your fitness level.

 

Complete Multi-Joint Dumbbells Exercises

With a set of dumbbells mix in a few exercises into one movement:

  • Bicep curl, military press, triceps extensions: 10 reps
  • Squats, bicep curl, military press, triceps extension: 10 reps
  • Squat thrust, pushup x 5, stand up, bicep curl military press, triceps extension: 10 reps

 

Additional Cardio Option

Add 15-20 minutes of running, biking, walking, elliptical, or other cardio exercise.

 

 

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