IT’S WORKOUT WEDNESDAY MY PEEPS!!
Cedric killed me with this full body workout last Sunday, so now it’s your turn. It can be done in 45 mins and it is seriously effective. Here we go! Xo, AL
p.s. Cedric’s email and my workout clothes are below
First Circuit (3 sets):
1 – Hip Adducter Machine – 15 reps
2 – Plie Squat Jacks – 10 reps
Start with your legs together. Jump into a pile and then jump back to your tippy toes.
3 – Walking plank with push up (modification: no push up) – 8 reps
Start in a plank. Take a step with your right arm and right leg and lower into a push up. Push up and move your left arm and left leg a step to the right.
4 – Mountain Climbers – knee to opposite elbow – 20 reps
Second Circuit (3 sets):
1 – Pull ups (shown on a Ball & smith machine) – 10 reps
I did these on the Smith machine with a ball to make them more difficult. You can easily modify by removing the ball. You can also move the bar up to make it easier or lower it to make it more difficult.
2 – Push ups (shown on ball and smith machine) – 10 reps
Again, these can easily be modified to just to push ups on the floor. Lift one leg to activate your hamstrings and make it more difficult.
3 – Pendulum swing squat jumps – 6 each way
Start in a squat. Jump your legs together like a pendulum so your left leg swings to the right. This is also like a side shuffle with really deep squats and you’re keeping your legs narrow.
Third Circuit (2 sets):
1 – Gorilla Burpees – 8 reps
Like a regular burpee, but you’ll be holding dumbbells. Squat down and place the dumbbells on the ground. Jump your legs back so that you’re in a plank position. Jump your to the outside of the dumbbells, so you’re in a plie squat position. Stand up and curl the dumbbells.
2 – Static plie squat with military press – 10 reps
Fourth Circuit (2 sets):
1 – One Arm Row – 10 reps each arm
2 – Jackknife
Email: TRAINGODBOLT@HOTMAIL.COM[show_shopthepost_widget id=”1415259″]