Work Out Wednesday

 

 

This week I am building on the upper body blast workout I shared with you last week.

We will be adding in some cardio type intervals to really get the heart rate pumping.

As always start with a 5-10 min warm up, listen to your body and take a break of you need to (not if you want to though people, must be a need not a want ;)). Always, always finish with a 5-10 min cool down and stretch and please don’t forget to breathe :)

Ready . . .

Lets do this thing –

—-Exercise—-

—-Weight—-

—-Reps/Duration—-

High Knees

Nil

60 seconds

Arm Circles

Nil

60 seconds

Bicep Curls

15 lbs

10-12

Plank

Nil

60 seconds

Mountain Climbers

Nil

60 seconds

Push Ups

Nil

10-12

Hammer Curls

17.5 lbs

10-12

Posterior Fly

10 lbs

10-12

Overhead press

25 lbs

10-12

Skip

Nil

60 seconds

Burpees

Nil

12

Bench Press

30 lbs

10-12

Tricep Kickbacks

10 lbs

10-12 each arm

Lateral Raise

12.5 lbs

10-12

Posterior Fly

10 lbs

10-12

Step ups

Nil

10-12 each leg

Lunge w/ jump shot

Nil

12 each leg

Tuck Jumps

Nil

10

1

min

rest

 

What’s your favourite stretch move?

Top image from timtak via Flickr

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