Happy Labor Day everyone! For Monday, the workout will include some HIIT cardio and legs. I am in the mood for a good fat burn workout. Are you up for the challenge?
Tip of the day! Adopt a gradual approach to exercising, make a realistic plan for yourself.
HIIT
Jump rope (no jump rope, then do jumping jacks)
High knees
Butt kicks
Mountain climbers
Pushups (on knees)
Burpees
30 secs on. 10 sec rest. 2 circuits.
Jump rope (no jump rope, then do jumping jacks)
Lunges (right leg)
Lunges (left leg)
Squats
Side kick (right leg)
Side kick (left leg)
30 secs on. 10 sec rest. 2 circuits.
Jump rope (no jump rope, then do jumping jacks)
Jump squats
Pushups (on knees)
Crunches
Bicycle crunches
leg lift crunches
30 secs on. 10 sec rest. 2 circuits.
Stats:
Time: 26 minutes.
Calories: 333
Legs
Leg extensions – 5 x 15 (30 secs b/t sets)
Superset: Leg press – 5 x 15
Superset: Leg press (calf raises) – 5 x 10 (3 second pause at bottom and 3 second pause at top of each REP)
(60 seconds between sets)
Superset: Hack squat – 3 x 10
Superset: Lunge walk w/ weight 40 ft down and back – 3 sets
Super dropset: Barbell squat (med/athletic stance) 8 x 8
Super dropset: Single leg bodyweight squat 8 x 12
Triset: Straight leg deadlift – 4 x 8
Triset: Leg curls w/stability ball – 12 x 8
Triset: Romanian deal lift (single-leg) – 4 x 8
Let’s finish up the sweat with some calves!
Leg press – 20 reps heels in, 20 reps heels out, 30 reps feet straight – 5 sets
Seated calf raise – 5 x 15 reps – until failure
Stats: I had to cut some of the sets a little shorter. That was brutal.
Time: 56:59
Calories: 555