This workout focuses on upper body strength with a big hit of high intensity cardio to burn away the fat.
Make sure to give yourself a brief warmup that ramps up to the intensity of the workout. An example could be: Squats, Lunges, Jumping Jacks, Seal Jumps, Pushups, Mountain Climbers, and/or adding Jump rope.
Perform three exercises, 30 seconds each, in a mini circuit for the specified number of sets before moving on to the next group of exercises. Only give yourself 30-60 seconds between sets, no rest between exercises.
5 Sets of:
Pushups
Seal Jumps
Stair Sprints
Recover 30-60 Seconds
4 Sets of:
Band Lunge with Chest Press
Jumping Jacks
Wall Knee Drives
Recover 30-60 Seconds
4 Sets of:
Dumbbell Neck Press
Squat Thrusts
Suicide Sprints (5 yds, 10 yds, 5 yds, 10 yds)
Recover 30-60 Seconds
2 Sets of:
Decline Pushups
Reverse Crunches
Self Myo-fascial Release (SMR) or Stretch for a Cooldown.
Have fun and push the intensity.
Chime in on what you think or if you have questions on any exercise, post a comment.
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Jas this looks great! Ben really likes the short program kind of like this that you taught him that he can do at home. For us people not quite aquainted with personal training jargon what are Band Lunge with Chest Press, Seal Jumps, Wall Knee Drives, and dumbbell neck press? Ben's really interested in this workout. He's sick of running and he only has basketball twice a week. That's a lot of questions! You can email us if you'd rather keep the comments from tons of explanation. This looks great.
ReplyDeleteBand Lunge with chest press is a lunge holding an elastic band that is attched to a door or fixed object at the shoulders and then pressing forward with the arms into a chest press.
ReplyDeleteSeal Jumps are like a jumping jack except you swing your arms horizontal insteasd of vertical.
Wall knee drives are like a mountain climber except your arms are straight out from your shoulders, elbows locked, on a wall and you drive your knees forward, about waist height.
DB neck presses are a shoulder press. Starta t the shoulder and push straight up keeping the hands facing each other in a neutral grip position (thumbs at shoulders facing backwards).