Two For One Workout Plan - How it works: After warming up for 5 minutes, do 1 set of each exercise back to back. Once you've completed the full circuit, rest 1 minute, and repeat 2 more times. For best results, do this workout two to three days a week.
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You'll need: Two pairs of dumbbells (one heavy and one light), a jump rope, and a rowing machine.
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Walking Lunges - Reps: 10 per side
Grab a pair of dumbbells (15 to 25 pounds) and take a big step forward with right leg. Bend both knees to lower into a lunge, keeping weight in front heel. Press through front heel to stand and immediately step left foot forward into a lunge. Continue "walking" forward until you've completed 10 reps on each leg, keeping torso upright and shoulders draw down and back the entire time.
Split Jumps - 1 minute
Come into a lunge position with left leg forward, both knees bent. Swing arms by sides and
explosively drive off the ground, switching feet in the air. Land softly
with opposite foot forward in a lunge position. Continue jumping off the
ground, switching front foot each time, for 1 minute.
Single-Leg Deadlift Rows - Reps: 10 per side
Grab a 10- to 20-pound dumbbell in left hand and shift weight onto right leg. Take a slight
bend in right knee and hinge forward at hips as you allow left leg to raise
straight behind hip. Lower torso until parallel with the ground or until you
feel a stretch in right hamstring. Be sure to engage glutes the entire time.
bend in right knee and hinge forward at hips as you allow left leg to raise
straight behind hip. Lower torso until parallel with the ground or until you
feel a stretch in right hamstring. Be sure to engage glutes the entire time.
Squat Presses - Reps: 15
Grab a pair of 8- to 15-pound dumbbells and hold them at chest height, feet slightly wider
than hip width, toes slightly turned out. Bend knees and shift hips back to
lower into a squat, keeping chest lifted. Return to standing and press the dumbbells directly overhead. Lower dumbbells to return to starting position. That's one rep. Do 15 reps total.
than hip width, toes slightly turned out. Bend knees and shift hips back to
lower into a squat, keeping chest lifted. Return to standing and press the dumbbells directly overhead. Lower dumbbells to return to starting position. That's one rep. Do 15 reps total.
Squat Jumps - 1 minute
Bend knees, shift hips back, and swing arms by sides. Explosively drive off the ground,
jumping as high as you can in the air. Land softly with knees slightly bent and
chest lifted. Go right into the next jump, explosively driving off the ground.
Repeat movement for 1 minute.
jumping as high as you can in the air. Land softly with knees slightly bent and
chest lifted. Go right into the next jump, explosively driving off the ground.
Repeat movement for 1 minute.
Bicep Curls - Reps: 10
Grab a pair of 10- to 20-pound dumbbells and stand tall with feet hip-width apart. Curl the weights up to shoulder height. Slowly lower back down to starting position, keeping elbows in by sides and shoulder blades down and back the entire time. Do 10 reps.
Rowing Machine - 1 minute
Row at a fast pace for 1 minute. Keep core engaged and chest up the entire time. If you don't have access to a rowing machine, grab your jump rope and repeat the 1-minute cardio blast you did before.
DONE
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References/Photo Credits:
- watchfit.com
- shape.com
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