Thursday, December 22, 2011

At Home Workouts

Whoa.  The past week has flown by and to be honest, I can not believe that Christmas is already upon us.  A lot of you guys are going to be out of town this weekend and the following week, so I thought I'd suggest some nasty little cardio workouts for you while you are gone.  Remember we do have a Travel Workout section over on the right side of the web page.  If you haven't checked it out... check, check, check it out!

Workout #1
Four Sets of As Many Rounds and Reps As Possible in 3 Minutes:
5 Push Ups
10 Sit Ups
15 Squats
Rest 60 seconds between sets.

Workout #2
Five Sets:
Sprint 50 meters
10 Burpees
Rest 60 seconds
(The sprint can be done on a treadmill by keeping the belt on the entire workout. Set a speed that you feel comfortable with. Be careful coming off the treadmill belt – grab the handles securely.)

Workout #3
Three Rounds for Time:
Run 400 meters
15 DB Thrusters
Take about 5 minutes to warm up before getting into the workout. Incorporate some perfect stretches, deep squat progressions, inchworms and a few other movements before you attack these workouts.

Workout #4  "The Hustla"
Run 1 min
rest 15 sec
1 min air squat
rest 15 sec
1min burpee
rest 15 sec
1 min situp
rest 15 sec
 Repeat this sequence for 4 rounds

Workout #5
"The Iron man"
Push ups and Situps

Workout #6
Jump Rope 100 reps
50 walking lunges
50 situps
50 push ups
50 walking lunges
Jump Rope 100 reps

Use your imagination folks!  Any Combo of basic movements for 20 minutes will be killer!

Also, do not be afraid to try out some intervals like: 4x400m runs.  rest 1:30 between rounds
8x200m runs rest 45sec between rounds.  10x100m runs!

1 Shout out:

Noffke3000 said...

I do tabatas. pick 4 excercises, no rest, just do 4 back to back. killer.

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