Exercises

My favorite way to workout is with Giant Sets.  A giant set is a group of 3 - 5 exercises that usually includes the following:

1. upper body push
2. upper body pull
3. lower body
4. core
5. sprint cardio

You can string 2 or 3 giant sets together and repeat each 2 - 4 times for an extensive full body workout.

Before starting your workout make sure you warm up!  Do some moderate pace cardio (walking, jogging, eliptical, etc.) Then do some dynamic (moving) stretches.  Once you have started, do not rest between exercises.  Take a 1 minute water break at the end of each giant set. Once you have finished, make sure to cool down.  Taking a 5 minute walk is a great cool down routine.  Then make sure to stretch the musclels you used!

Each week I will give you a new giant set to include into your workout routine. 

Giant Set #1

1. Triceps kickbacks: 10 - 15 reps with moderate weight dumb bells

2. Bicep curls: 10 - 15 reps with moderate weight dumb bells (You can either do them alternating or both arms at one time.)




Keep your arms glued to your side as you lift your arms up into the curl.

3. body weight squats for one minute





Keep your knees over your heels when you squat!  If you can't get as low with correct form, don't squat down as far.  You will still feel it in your glutes!

4. bicycle crunches for one minute



5. jumping jacks for 1 minute

Giant Set #2

Have you perfected Giant Set #1?  Are you ready to add a second Giant Set to your workout?  You can either perform this set on it's own or complete Giant Set #1 twice and then take a short water break and perform Giant Set #2 twice.  Good luck and let me know if you have any questions about the exercises or just how you like the sets!

1. Pushups (these can be military on your toes or modified on your knees)

          

You don't have to go all the way to the floor, you just want to make sure you keep your back flat!


2. Bent over dumb bell row: 10 - 15 reps with moderate weight dumb bells


 

Keep your back straight and your knees bent slightly.

3. Back stationary lunges for 1 minute


You can hold dumb bells to make it more challenging, but don't feel like you have too.

4. Forearm plank for 1 minute (If you fall, get back up and finish your minute!



Make sure to keep your back flat!  The most common technique error is to either have your butt to high or too low...try to keep it as flat as possible!

5. jump rope for 1 minute (If you have a jump rope, use it.  If you don't, use a pretend jump rope!)