Thursday 10.29.09 Work Out

Here is your workout for today, have fun with it!!

CIRCUIT 1:
Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds

CIRCUIT 2:
jumping jacks - 60 seconds
Pushups (knees or toes) - 30 seconds
Jumping jacks - 60 seconds
Pushups - 30 seconds
Jumping jacks - 30 seconds
Pushups - 30 seconds

CIRCUIT 3:
Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds (tricep kick back can replace this if you can not do bench dips)
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds

CIRCUIT 4:
Mountain climbers - 60 seconds (hands on floor or chair; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds

CIRCUIT 5:
Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 seconds
Abs on Stability ball - 30 sec

STRETCH!!!

Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!