Wednesdays Anaerobic Workout

Location: Gym

Equipment Needed: Dumbbells

Time Needed: 35 Minutes

Warm Up: 10 Minutes Total

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers

    -30 Seconds knee hug to forward lung (Hug one knee to chest and then step that leg into a lung, switch leg)

    -30 Seconds backward lung with a twist (Step back into a lung, reach opposite hand to the back foot)

    -30 Seconds knee hug to forward lung (Hug one knee to chest and then step that leg into a lung, switch leg)

    -30 Seconds backward lung with a twist (Step back into a lung, reach opposite hand to the back foot)

    -30 Seconds High Knees

    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers

    -30 Seconds knee hug to forward lung (Hug one knee to chest and then step that leg into a lung, switch leg)

    -30 Seconds backward lung with a twist (Step back into a lung, reach opposite hand to the back foot)

    -30 Seconds knee hug to forward lung (Hug one knee to chest and then step that leg into a lung, switch leg)

    -30 Seconds backward lung with a twist (Step back into a lung, reach opposite hand to the back foot)

    -2 Minutes on the treadmill

Exercise 1:

Dumbbell flat bench: 1 Minute for reps

Combine Immediately After - 1 Armed dumbbell row: 30 Seconds each side

Repeat combination for reps as fast as you can. Reps are as follows:

Each number represents a set (altogether 3 sets) choose your weight wisely, the goal is to build power (combination of strength and speed).

Flat Bench: 12, 12, 10

1 Armed Row: 15, 15, 12 (Each Arm)

Exercise 2:

Dumbbell hang clean: 1 Minute for reps

Combine Immediately After - Dumbbell step ups: 1 Minute alternating legs for reps

Repeat combination for reps as fast as you can. Reps are as follows:

Each number represents a set (altogether 3 sets) choose your weight wisely, the goal is to build power (combination of strength and speed).

Hang Clean: 20, 15, 10

Step Ups: 30 (15 each leg), 20 (10 each leg), 10 (5 each leg)

Core Time:

With a 10 lb dumbbell lay down with one leg 6 inches off the ground and the other straight up (as close to a 90 degree angle as possible)

Hold the dumbbell horizontal and touch the bar to your toe for 30 seconds and then switch legs and repeat.

Immediately after go into a superman plank (opposite arm and leg extended, keeping hips as parallel as possible to the ground) hold for 30 seconds each side.

Repeat 3 times

Cool Down Stretch:

Focus on the hip flexor muscles, lower abdomen, and hamstrings.