Weekly Workout #1

It's here! Your first weekly workout. The exercises in this are pretty basic and there are modifications for anyone who needs them. What is important to keep in mind is that these strength and muscle building movements will work for you even if you do the modifications as long as you are pushing your body as far as it can go. At the end of this workout you should be dripping sweat and breathing hard, if not then you didn't push hard enough! Commit right now to see this thing through and give it your all. 20 minutes is a fraction of your day and you can find the time if you truly want to change your body. You can do it, you just have to believe that you can and then work hard to make it happen. Here it is your chance to change and I am here to help you do that so let's get going!

Get a timer, some water, hand weights and be near a wall, here is the workout breakdown

WEEKLY WORKOUT #1 

Do this workout everyday for 5 or 6 days  and then rest on Sunday

Main Set

Complete these 5 exercises all the way through as many times as possible in 11 minutes.

            20 – Squat Jumps

            20 – Switch Lunges

            10 - Push up Jacks

  20  – One leg squat with side kick (right)

  20–  One leg squat with side kick (left)

           

- - - -- 1 minute rest - - - -

Mini Set – Complete these 5 exercises all the way through as many times as possible in 8 minutes

          20 – Squatting bicep curls (weighted)

          20 – Plie Pulses (weighted)

20 – Military press , alternate between straight above and slightly in front    

20 -  Lower Ab lift and tap

         20 -  Bicycle Extensions (only count 1 Leg for 20)

Below there are two videos, the instruction video where every exercise is demonstrated and a modification is provided. You can watch that to ensure you know what to do and then feel free to get your music this outline and bust it out, or you can watch the other video which is a real time workout where you can keep pace with me and I will be there to push you hard because I am simply pushing myself hard, whatever you chose to do, commit, push hard and get it done! Make sure to hop on the Facebook or this blog afterward and leave comments about how you did and what you think!

Instruction Video

Real Time Workout

Don't Miss these posts coming later this week.....


 * Be the Camel - The importance of Water intake
 * Weekly Recipe - A few important changes to make today
 * Scales, are they foe or friend?

 * Got Swayback? I do, let's fix it together!