Below is a circuit that I want you to do twice this next week.Get up, not at 5am, but get up around 6 or 6:15 and do this 20 minute program out of Core Performance, the book you see to the left.
A little personal note, from Dec. 19th - Feb 7th I was doing the program in this book. It was 6 days a week, but only 2 days a week were actual strength workouts, 2 days were recovery and reactive/plyometrics, while the other 2 days were intervals I did on the treadmill.
Through a reduced calorie diet (2500-3000 calories) I went from 193 to 185 lbs. But the best part was how I felt and how I looked. I was getting pretty lean. But I was also getting stronger. I highly recommend this book to you. Why?
Because someday, you won't have a trainer. But you'll still need a program. If you had to choose 1 book, I'd go with this one. It contains total fitness and practical nutrition. (You can take a look at it in my office bookshelf if you'd like). On to the circuit!!
Circuit A x 2 - no rest; @ = each side
Single Leg Hip Bridge x 12 @
Plank + forward reach x 12 @
Side plank w/ top leg lift x 12 @
Rest 1:00
Circuit B - no rest x3
Pushup w/ alternating leg lift x 8
Rear foot elevated split squat x 8 @ (put your rear foot up on a chair or the couch)
Shoulder Y, T, W x 6 @ (lie on your stomach with your head down and make these letters with your arms)
Rest 1:00
Circuit C x 2 - Rest :30 between exercises
Squat jump x 5
Lateral bound x 3 @ (balance on 1 leg, jump sideways land on the other leg and balance)
Fast Side to side jump x 6
Side Tuck Jump x 8 (from pushup position, jump your feet forward to the side then back)
Be sure to stretch your hamstrings!!
PRINT THIS OUT!
I want to hear how it went!! Do this circuit twice on your off week!!
I want to hear how it went!! Do this circuit twice on your off week!!
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