This quick plateau busting workout is great if you have stubborn fat pockets, flabby trouble zones, and lose your breath every time you try to push past your boundaries. If you know that you've hit a plateau that your regular exercise routine just can't blast then this intense circuit will help you take your body from o.k. to fabulous in less time. Add 2-3 days of this type of training to your current workout week and you'll be looking fabulous in no-time. Perform each exercise for the number of reps indicated. Do not rest in between exercises or during exercises unless you're totally out of breath or your heart rate is exceeding 85% of your max. This workout is for intermediate to advanced exercisers but if you are a beginner who wants fast endurance you can try it with 30 second rests between exercises. Be sure to pay special attention to the cardio instructions and don't forget to stretch to avoid soreness, injuries, and improve posture.
| Exercise | |||||||||||||||||||||||||||
 Walking Trainer's comments: Alternate between walking and running. ie. Perform set 1 of walking then go to set 1 of running. Go back to set 2 of walking then set 2 of running and so on until you've completed all sets of each. |
| ||||||||||||||||||||||||||
 Running Trainer's comments: |
| ||||||||||||||||||||||||||
 Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions. Trainer's comments: |
| ||||||||||||||||||||||||||
 DB Lateral Squat 1. Stand with your feet shoulder width apart and hold onto a dumbell in each hand. 2. Start by stepping to the right with your right foot and proceed into a squat. 3. Return to the standing position with your feet shoulder width apart. 4. Now step to your left with your left foot and proceed into a squat. 5. Return to the starting position and repeat. Trainer's comments: |
| ||||||||||||||||||||||||||
 Pushup prone on stability ball 1. Start by lying down on a stability ball under your hips and placing your hands on the ground 2. Move into a plank position and maintain your balance by extending your arms. 3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees. 4. Extend your elbows until you reach full extension. 5. Keep your abs drawn in tight to maintain good technique. Trainer's comments: |
| ||||||||||||||||||||||||||
 Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. Trainer's comments: |
| ||||||||||||||||||||||||||
 Supine Double Leg Raise 1. Start by lying on your back and a slight bend in your knees. 2. Raise your legs to a perpendicular position to the floor. This is your starting position. 3. Slowly lower your legs until you are no longer able to keep your abs tight and your low back on the floor. 4. Raise your legs back up to the starting position and repeat. 5. Only lower your legs as far as your abs have enough strength for. Trainer's comments: |
| ||||||||||||||||||||||||||
 Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Trainer's comments: |
| ||||||||||||||||||||||||||
 Standing Row with bands 1. Anchor tubing at around belly button or chest level. 2. Grab the ends of the band in each hand with arms at full extension. 3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull. 4. Keep your elbows close to the body and return to the starting position and repeat. Trainer's comments: |
| ||||||||||||||||||||||||||
 Mudra Roll-up 1. Begin standing in a forward bend position feet are hip-width apart toes are facing forward head and arms are relaxed down towards the floor. 2. Bend the knees and interlock the fingers behind the body. Now straighten the legs and reach the arms away from the body slowly, roll the spine up vertebrae by vertebrae until you come back to the standing position. 3. Allow the head to be the last thing that comes up. Keep the palms pressing towards one and other and the shoulders rolled open and back. 4. Repeat this exercise 5 times breathing smoothly and slowly. Trainer's comments: |
| ||||||||||||||||||||||||||
 Pigeon 1. Place the right knee forward and extend the left leg back. Make sure that the right toes are facing in on an angle and the left toes are pointed and facing down. Place the hands on either sides of the knee and shift the weight over to the left while lengthening the spine. 2. Square the hips and the shoulders. Move the right foot away from the groin working towards a 90-degree angle with the right calf. The right hip may or may not be connected the floor. The left hip is facing down towards the floor. If there is too much pressure in the knee, readjust the calf. 3. Replace this posture with the modified pigeon. Inhale and lengthen the spine, exhale and lower down onto the elbows maintaining the weight shift over to the left hip. Rock from side to side to help to increase the circulation in the hip joint. 4. Only if you are incredibly flexible in the hip, start to work your chest down to the floor extending your arms out in front of you. The left hip, thigh, calf and top of foot is facing towards the floor. Relax the head, neck, shoulders and face. Breathe into the hip and back body. Relax in this pose for 5 to 15 deep breaths. Repeat on the other side. Trainer's comments: |
| ||||||||||||||||||||||||||
 Reclining Hero Pose 1. Begin by sitting in hero pose. Either by sitting on a foam block or on the floor. The knees are a few inches apart and spread the feet about 18 inches apart until they rest beside your hips. Insure that the inner side of each calf touches the outer side of each thigh. 2. Turn the soles of the feet towards the ceiling. Now place the hands behind the body, fingertips facing forward. Only if the quadriceps are flexible slowly lower yourself down onto the elbows. 3. Hold the toes and only if the neck is strong and flexible relax the crown of the head backwards. Remain here for 5 to 10 deep breaths. 4. If there is any strain in the knees raise yourself up to a modified position. Trainer's comments: |
|
Get a hollywood body with Barry's Bootcamp 5 Day Academy
. The killer workout that A-list stars use to get ultra lean and sexy.
Save to Del.icio.us
