My trainer took me through an absolutely awesome workout the other day and I thought I'd share it with the masses!! This is a full body workout which gets you in and out of the gym!
Warm-up:
5 min fat burn on treadmill. Incline 6.5, Walking 3.0
Resistance:
BOTH Stations...3 sets of 30 reps (30 second break in between):
Station 1
1. Using barbell with 5lb weights, squat down like you are putting weight on the floor, stand bringing weights up to chest then punching weight up to shoulder press
2. Dead lifts
3. Barbell resting on back of neck/shoulders. Squat down and burst up to tip toes
4. Bicep curl with barbell
Station 2:
1. Using pulley machine, put the weight on about 25 and stand so that the weight is 'tight' and you are holding with both hands in front of you. Squat down and as you stand up, pull the pulley/weights up over your head like you are tossing dirt over your head
2. Standing with left hand holding pulley and right hand resting on left hand, pull the pulley from left to center (in front of you). You should feel this in your abs, hips should not move
3. Repeat above this time using right hand as dominant
4. Repeat #2, this time, up the weights and pull the pulley to center, holding for a 30 second count...this should burn in your abs and shoulders
5. Repeat #2, this time, right hand is dominant
Take a minute break...GET SOME WATER and stretch those shoulders
Now...hop on the treadmill and do a fat burn like in the warm up but this time for 15 mins. Last take the treadmill down to 1.5 and walk at a pace of about 2.7 to let the heart come down...you should be sweating!
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