After my week off training I have to tell you I am feeling rested and relaxed but super keen to get back into it.

Seriously keen!

What better way to warm up in this freakish, fickle and freezing cold weather we are having here in sydney than to get a good sweat on?

Honestly, is there anything more satisfying than smashing out a killer workout? Although exhausted, I almost always feel a million bucks when my workout is done. Don’t you?

This week we are rocking a total body workout with some cardio intervals thrown in just for fun. 

You are your own personal trainer.

Don’t be afraid to kick your own butt!

You can take it.

You are strong, you have big energy, you can do it! 

If your not feeling in the mood, give it 5 mins, let the endorphins kick in and you will want to see it through to the end.

Promise.

Always, always spend at least 5 mins warming up.

Remember to breathe . . .

Take water breaks when you need to

Finish with a 5-10 min cool down and stretch

Ok enough chit chat . . .

Whose with me?

Ready?

Let’s do this thing –

—Exercise—	—Weight—	—Reps/Duration—
High knees	Nil	1 min
Sumo squats w/ lateral raise	10 lbs	10-12
Overhead Tricep ext	20 lbs	10-12
Butt kicks	Nil	1 min
Alt leg lunge w/ posterior fly	10 lbs	6 each leg – 12 arms
Bicep curls	15 lbs	10-12
Standard Push ups	Nil	10-12
Plank	Nil	1 min
Plank w/ alt arm and leg raise	Nil	6 each side
Squats w/ Over Head press	20 lbs	10-12
Mountain climbers	Nil	1 min
Dead lift w/ alt ant raise	10 lbs	6 each arm – 12 DL
Skipping	Nil	1 min
1	min	rest

 

Feel the burn baby, feel. The. Burn.

Resistance bands or free weights, whats your resistance training weapon of choice?

Top image from timtak via Flickr