Monday Workout

There is no better way to kick off your week than kicking your butt at the gym. I love to mix up my workouts with different types of cardio and strength training, but the following workout is definitely one of my favorites. I try to do this three times a week, and I can definitely tell the difference when I do. Created by a friend of a friend who played football at UMaine, you know it at least has a little bit of cred for being a kickass workout. Prepare to sweat! 

Conditioning Workout (3x Week) — be sure to modify weights to your ability.

Circuit overview:

Run, Arms Circuit, Run, Arms Circuit, Run, Legs Circuit, Run, Legs Circuit, Stretch.

START:

TREADMILL RUN #1 at 5.0 incline, 6.0 speed, Run for 3 minutes. (Will do this 3 more times throughout circuit)

ARM CIRCUIT:

20 Highsteps: 8 pound dumbbells (Step up onto stool, stacked cardio steps, or high surface- 10 starting with left leg, 10 starting with right), holding 8 pound weights in each hand. Try to go as fast as you can.

20 Pushups (Check out correct Pushup form here)

20 Back Flys & Row Combo: 10 pound dumbbells (How-to video here– sorry for the ridiculous music)

20 Chest-press: 10 pound dumbbells (on bench or stability ball)

20 Bicep curls: 10 pound dumbbells

20 Tricep dips off of bench ( I modify here b/c I have horrible wrists, and do overhead triceps extensions w/ 10 pound dumbbells)

20 Russian Twists with 10 pound weighted ball

TREADMILL RUN #2 at 5.0 incline, 6.0 speed, Run for 3 minutes. 

REPEAT ARM CIRCUIT (Highsteps, Pushups, Back Fly/Row Combo, Chest-press, Biceps, Triceps, Russian Twists)

TREADMILL RUN #3 at 5.0 incline, 6.0 speed, Run for 3 minutes. 

LEG CIRCUIT

20 Highsteps (like in arm circuit- only do this during the first leg circuit)

30 Walking Lunges with 8 pound dumbbells 

20 Seated Leg Press (Adjust weight to your ability)- suggested is 45lbs on each side.

10 Burpees

20 Deadlifts with 10 Pound dumbbells

1 Minute Plank

TREADMILL RUN #4 at 5.0 incline, 6.0 speed, Run for 3 minutes. (No more running after this- YAY!)

REPEAT LEG CIRCUIT (NO high steps this time, Walking lunges, Leg Press, Burpees, Deadlift, Abs Plank)

Collapse on the floor and stretch!!

 

 

 

 

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