1. 6 reps Prisoner Squat ( Place hands behing ears with upper arms parallel to the ground and go into a full squat)
2. 6 pushups
3. 6 Prisoner forward lunges- alternating. 6 on each leg
Do has a circuit. Go has quickly has you can for 5 min. Record how many rounds you did and beat it next time. Have a great weekend!
End your week with a bang and empty the tank with these 2 lower body finishers.
20 sec work/10 sec rest advanced or 10 sec work /20 sec rest intermed/ Beg. Alternate between the 2 exercises. 4 rounds of each for a total of 8 rounds.
1. Speed squats. 2. Front plank.
1. alternating side lunges 2. Side planks( alternating sides. 2 rounds on each side for 4 total)
Enjoy and have a great weekend!
Fat Loss Training.
The key variable in fat loss training is keeping the rest intervals short. 30 sec or less is ideal. Here is a sample training for you.
5 exercises done in a circuit. 30 seconds work. 30 sec rest. Rest 90 sec at the end of circuit. Do 3 times.
A1 Dumbbell or Golbet squat.
A2 Push ups any variation
A3 Dumbbell Alternating Forward Lunge
A4 Dumbbell Row -any variation
A5 Romanian Deadlift - or any deadlift variation
All year long we look forward to the month of December. Celebrating the holidays with family and friends. Remembering old traditions and creating new ones. Reconnecting with people you may not have seen for awhile.
It also means more things being added to our to do lists. Shopping, wrapping, mailing, parties, cooking, etc. To create room for these new to dos, something often has to be removed. For many of us, that something is our workout.
But it doesn't have to be!
Exercise doesn't have to mean a trip to the gym or an hour long session.
I've told my friends and clients for years that if you want to maximize your work-out you should use interval training. We no longer hold on to the belief that you should work-out at a low intensity to burn fat. The bottom line is burning calories. The best way to do this is to incorporate interval training in your workouts. Interval training is when you work hard for a short amount of time (i.e. 1-2 minutes) and then work at a slightly slower pace to recover (i.e. 2-4 minutes).