Repeat all strength exercises 12 times before moving onto the next exercise. Cardio Bursts should last 30 seconds for beginners and 60 seconds for advanced trainers. Minimal rest between sets is encouraged. Repeat entire workout three times for a total of 30 minutes.
LOWER BODY WORK
Squats: Make sure your knees don’t go over your toes. This will protect your knees.
Step Ups: Step up onto a very sturdy chair or the 2nd or 3 stair in a staircase.
Lunges: Press through your heel on your way up.
Cardio Burst — Squat Jumps: Explode out of the squat and then land with soft knees.
UPPER BODY WORK
Push Ups: These can be done on your knees or at an incline such as off a table or counter.
Tricep Dips: Move the legs in toward the body to make the dips easier or straighten the legs to make them harder.
Table Pull Ups: Use as much of your upper body as possible and use the legs for assistance only.
Cardio Burst — Jumping Jacks: Bring your arms to shoulder height only for a little extra arm work.
CORE WORK
Bicycles: Keep your eyes on the ceiling and never pull your head/neck with your hands.
Leg Lowers : Lower only as far as you can without your lower back popping up off the floor.
Back Extensions: Keep your abdominal muscles tight during this movement and make sure to breathe.
Cardio Burst — Plank Jacks: Try to keep your body straight, without sagging the stomach down or lifting the hips up.
TRAINER TIP: This is an intense workout so make it work for you. If you are feeling too winded or can’t repeat all sets and repetitions, don’t beat yourself up. On the flip side, if the workout is not challenging enough for you, do more reps or increase the Cardio Burst times.
To view a video of the lower body moves, click here.
No comments:
Post a Comment