Friday, July 8, 2011
Saturday morning Body Burn
For all of you that feel the need to work up a sweat Saturday morning, here is a quick one that I estimate at about 500 calories burned. You can fit this one in before your boating, gardening, or whatever else you plan on doing tomorrow.
10 Deadlifts Ladies:105lbs Guys: 135lbs
-Keep back straight, butt out, and bend your knees.
10 Overhead Squats Ladies: 25lb bar (use dumbbells if no bar is available) Guys: 45lb bar
- Arms fully extended with hands wider than shoulders, holding bar above your head. Squat as deep as you can go, but make sure your knees stay behind your toes.
10 Pull-ups (Use assisted pull-up machine, or do jumping pull-ups if needed)
6 Full Man Makers Ladies: 10-15lb dumbbells Guys: 20-25lb dumbbells
- Standing with dumbbells at your side curl both arms up in bicep curl, then press above head, lower dumbbells to the floor and and extend legs. Do one pushup then row each dumbbell to your chest one at a time. (elbows should raise above back when rowing) Stand up and repeat.
300meter Row (substitute 200m run if no row machine is available. That is .125 on the treadmill)
Do 3-5 rounds depending on your fitness level. Be sure to rest as little as possible, this should be cardiovascular. We hope you enjoy this. We'll be in Soldier Hollow for The Spartan race. Pictures and report to come. :)
-Craig and Michaela
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Thanks for the fun workout! I love trying all the workouts you post.
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