It’s time for another workout. This isn’t anything crazy- and there aren’t any burpees. It’s pretty standard, and effective. Like any other workout, what you put in is what you get out. Push yourself during each set. If you can do another couple of reps, do them- and increase the weight for the next round.
Warm up. Complete 12 sets of each exercise, and 3 rounds of each circuit with no rest between exercises. Take a rest after you complete 3 rounds. The circuits should take about 20-25 minutes to complete.
Squat + Barbell shoulder press
Lateral step ups (onto bench)
1 arm cable push
2 arm triceps press down (cable)
Plank- forearms on the ball (I added in knee drops)
Barbell Dead Lift
Dumbbell biceps curl
Pilates single leg stretch (abs)
If you want or need a bit more exercise (especially since it’s the holidays!) end with 15 minutes of hill intervals. This is what I did:
1 minute at 4mph, 11%
1 minute at 4mph, 13%
1 minute at 4mph 15%
Repeat 5 times.
Work hard! Feel great!