Run and Arms

*Run and Arms:

I love cardio but I love weights more..... so sometimes when I feel like doing both I multitask.  This is very easy to follow.  Do the run ( aggressively ) then do 2 sets of the weighted exercises. Take a 30-60 second break between those sets.  Go heavy!  ENJOY! 

MMWU

Monday Morning Wake Up

I posted all of these exercises within the last week or so back in my feed.

Do 4 rounds of each set.  Complete all 4 rounds before moving on to the next set.  Be sure to do all reps that involve 2 sides for each....like Curtsy Lunge to Goblet Squat is 12 each side or Glider Mountain Climbers would be 20 each side.

Rest as needed.  Drink water.  Happy Monday

HAPPY NEW YEAR

Here we go!!!! MMWU:  Happy New Year!  There can't be a better day for a 'MMWU'.  I did a workout very similar to this on New Years Eve.  I love these kind of workouts.  I set myself up a space on the floor near a treadmill with everything I need.

Anyway, do 3 incline sprints, THEN hit the floor for the strength circuit.  Repeat everything 5-7x.

I like my incline at 10% and speed at 9.0mph.  It's only 20 seconds and you get 40 secs to catch your breath.... so go for it! 

Mmwu

Monday Morning Wake Up: Arms and Abs.

Arms on the left.  Repeat as needed.  I would suggest 3-4 times through.

Abs on the right.  Repeat as needed.  I would suggest 3-4 times through.

Lots of mountain climbers and plank jacks....... but a little bit of cardio and extra ab work never hurt anybody.  Happy Monday!  Enjoy.

Metabolic Finishers

FINISHERS!!!!!  Here we go.

What are METABOLIC FINISHERS?!?  The best way to kick your own butt in 5-10 minutes ( THAT'S IT ) at the END of your lift.  In that short of time, you CAN add a burst that will leave you sweaty, gasping for air and burning calories long after your workout is done.

WHAT ELSE ARE THEY GOOD FOR?  F.A.T.  L.O.S.S.  w/o hours of cardio added to your routine.  Finishers after weights a couple times a week, PLUS 1 or 2 days of cardio or HIIT ( like my 20 minute bike sprints; see previous post) may just be your game changer.

Hamstrings

We hit the front of our legs Tuesday and now we will focus on the back of our legs....HAMSTRINGS!

More 'drop sets' see my QUAD focused post if you aren't sure what Drop Sets are.  What muscle should we focus on next?!?  

quad focused workout.

Heeeeeey you guuuuuuys!!!! How does a QUAD FOCUSED workout today sound?!?  And then, we can hit a HAMSTRING FOCUSED workout on Thursday?!?  I think that sounds like a great plan.

So here you go..... Quads.  

But let's talk about 'Drop Sets'  drop sets on the leg extension machine is done with no particular rep set in mind.  Just start out heavier than normal and do as many reps as you can.  When you feel like flames are literally going to start coming out your legs, stop, lighten the weight one notch, and do it again.  You are only stopping long enough to adjust the weight and then get right back to work.  Work your way all the way down the stack doing as many reps as you can stand at each weight.    Down to the 10 pound weight.  You will be like, " this is ridiculous that ten lbs is hurting this bad!"  

ENJOY........ #fithappens #dropsets #killer