This is a full body workout because I just don't like split routines (-: anyway I've tried to keep it simple with exercises most people can figure out how to do. Try it at your own risk of course O-o and make sure you use a weight that is a bit difficult for you when doing this workout, you'll really notice a difference in how you feel over the course of the next few days. I suggest after you do this workout you leave atleast a day inbetween before doing it again. Do 1 set of each exercise straight through. Don't rest inbetween exercises. Aim for about 12-15 reps of each exercise. On each exercise that calls for weights use a weight thats about 25-30% of your max. Warm up for about 5-10 mins on a cardio machine. Go through each exercise once to feel out how much weight your going to use.
1)Barbell Squats or BodyWeight Squats 12-15 reps
2)Rows 12-15 reps
3)Incline Dumbbell Bench Press or Push Ups 12-15 reps
4)Standing Calve Raises/Calve Raise Machine 12-15 reps
5)Over Head Press With DumBells 12-15 reps
6)Triceps extension with one Dumbbell 12-15 reps
7)Incline Curls with Dumbbell or Standing Barebell or DB curls 12-15 reps
8)ButterFly Crunch on the floor 25-30 reps
Cardio machine moderate speed for 2 mins
repeat 3x Enjoy (-: P.S. I did it 5x and felt awesome afterwards woohoo it's better than coffee lol
mmmm, hmmmm, this hurt my abs - just the reading of it =)
ReplyDeleteWhat on earth is a butterfly crunch, I want to do some.
~Olive
I will have pics up soon of the exercises (-: but hopefully this will help with the butterfly crunch.
ReplyDeleteLie on the floor on your back. The knees are bent and the feet are flat on the floor. Keeping the soles of your feet touching, drop the knees out to the side and away from one another. Place the fingertips lightly behind the head. Press your lower back into the floor, tighten your abdominal muscles and on the exhale lift the head and shoulder blades straight up off the floor. On the inhale slowly lower down with control.