Equipment needed: 45 lb plate (or lighter if necessary), pull-up bar, 2 lightweight (10-15lb dumbells).
Time Needed: 20-40 minutes
Warm-Up-5 Minute Warm-Up (Treadmill, etc)
Workout: 3 sets as fast as possible
-45lb plate Squat to Press: (Holding plate, squat down and touch the ground, raise up and press plate above head to full extension, repeat)- 10 reps
-45lb plate Shoulder Rotations: (Holding 45lb plate at head height, rotate plate around your head in a one direction without moving your head or neck. Keep the weight high and don't move neck to compensate)-10 reps (5x clockwise, 5x counterclockwise)
-Alternating Lung Jumps: (Without weight, lunge with one leg forward, spring up and switch legs in midair, conduct a lunge with the alternate leg, repeat): 20 reps
-Pull-Ups: 10 Reps
-Mountain Climbers: 20 reps (Both legs=1 rep)
-T-Pushups: (With light dumbells or without weight, Do a push up and extend one arm (holding the weight or not) toward the ceiling turning your body sideways): 10 reps (5 each side)
-Lateral Jumps: (Stand straight, jump sideways as far as you can landing on your outside foot. Coil and hold for a brief second without putting weight on your inside foot. Push off your outside foot the opposite direction and repeat.): 16 reps
Pictures and Videos to Come
Workout done in 17 minutes tonight. Good for a quick workout in the morning or after work. Let us know if you tried it, we want your thoughts!
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