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.
Run, Arms Circuit, Run, Arms Circuit, Run, Legs Circuit, Run, Legs Circuit, Stretch.
TREADMILL RUN #1 at 5.0 incline, 6.0 speed, Run for 3 minutes. (Will do this 3 more times throughout 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.
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.
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!!