image from Philadelphia Magazine
Hey Everyone! For those of you who went on the Red Rock hike Thank you so much for coming! Looking Forward to doing it again. While I was on the hike I asked some people if anyone had any questions about nutrition or fitness… And fitness won!
So I wanted to share a full-body workout plan that you can do 2x a week and in your own living room. It will burn Fat, increase muscle tone and help you with your endurance. Most of these exercises don’t require dumbbells but you can always add weight to increase the intensity. You want to use a weight that by the end of the last 2 reps its challenging to finish.
Start by doing 1-2 mobility,visual or vestibular drill
Warm-up
20 sec jumping jacks
20 sec High Knees
20 sec sit-throughs
10 push-ups
FIRST HALF
Military press with Dumbbells 8-10 REPS (when holding the dumbbells palms face forward)
REST for 45 sec
Biceps Curls with Dumbbells 8-10 REPS
REST for 45 sec
Push-ups (as many as you can do)
REST for 60 sec
REPEAT Set 2 more times
SECOND HALF
Jump Squats 8-12 reps
REST 45 sec-1 min
Suitcase deadlift with Kettlebell or Dumbbell 8-10 reps Tempo : squat down for 3 sec and come up for 1 sec
REST 45-60 sec
Wall Squat 60-120 sec * To increase intensity you can hold hands above head or hold a KettleBell or Dumbbell while in squat
REST 60-120 sec
REPEAT 1-2 more times
**BONUS ABS WORKOUT**
Sit-ups 20-30 reps
REST 20 sec
Hip Raises 15-20 reps
REST 20 sec
Plank 60 sec
REPEAT 3 times
Finish by drinking a nice cold 24 0z glass of OJ with a pinch of salt
