Workout of the Week!

5 Exercise Rotation: Strength Training & Cardio Combo

Jack & Tire Run Combo - Targets: Shoulders, back, abs, butt & legs
* Stand with feet hip-width apart, arms by sides.  Do 4 jumping jacks.  Follow with 4 reps of high knees.  Repeat 8x total.

 

 

Piston - Targets: Arms, abs, butt & legs
* Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides, palms facing in. Lunge back with right leg, bending both knees 90 degrees.
* Stand back up, press up & curl arms up in a hammer curl.  Repeat 10 times on right side then 10 times on the left.

Plank Lunge Row - Targets: Shoulders, back, abs, butt & legs
* Hold 6, 8 or 10lb. dumbbells; get into full push-up position, palms facing each other.
* Lunge left leg forward so that foot lands outside of left hand, knee bent 90 degrees; return to push-up position.
* Row with left arm, bringing elbow up above back.  Do 10 times on left side; repeat 10 times on right for one set.

 



Squat Pop - Targets: Abs, butt and legs
* Stand with feet together, arms by sides.  Bend elbows, bringing hands in front of shoulders.  Step right foot out to side and lower into a squat, knees bent 90 degrees, keeping knee aligned behind toes.
* Jump up, click heels together in a hop in-between and end in a squat on the left side.  Repeat back and forth 12 times total.

 

 

Double-Time Wood Chop - Targets: Shoulders, arms, abs, obliques, butt & legs

* Standing with feet slightly wider than shoulder-width apart, cross 5, 6 or 8lb. dumbbells over each other and hold both with clasped hands in front of hips (beginners, use one dumbbell). Bend elbows to bring weights above right shoulder.

* "Chop" across body, twisting your body and bringing weights across to the opposite side.  Do 10x on right; repeat 10X on left for one set.

Note: Don't use momentum when going across your body!  Use your core/abs to stop the weight on the opposite side.

 

Repeat entire circuit 3X total.