The Ultimate Workout

July 5, 2016

 

 

The Workout : 

Complete all five exercises as a circuit. Rest 60 seconds after the fifth exercise, then repeat for a total of five rounds.

 

1. Moving Jump Squat

45 secs: as many as you can

Glutes, hip stabilizers, hamstrings, quads, hip flexors, abdominals, calves and intrinsic  foot muscles

SET UP: Stand with feet shoulder width apart. Lower into a deep squat. Keep your core tight and chest lifted. ACTION: Jump up and forward as far as you can. Lower immediately back into the squat as you land. Repeat without stopping, changing directions if needed.

 

2. Tricep Push-ups

45 secs: as many as you can

Triceps, pectorals, anterior deltoids, biceps, abdominals

SET UP: Begin in a push-up position, but with hands placed close together under your chest.

ACTION: Bend arms to lower towards the ground. Go as low as you can, then push back up until arms are extended.

 

3. Renegade Row

30 secs: as many as you can; then switch sides

Latissimus dorsi, trapezius, rhomboids, teres major & minor, erector spinae, posterior delts, biceps, triceps, core, glutes, hamstrings, quads

SET UP: Get into a plank position with a dumbbell in each hand placed between your chest and shoulders. Place your feet shoulder-width apart and contract your core for support.

ACTION: Push off your right foot and jump straight up, at the same time, driving your left knee up towards the ceiling. Switch your arms as you come up for momentum. As you land, come right back down into the kneeling position with knee on the ground. Repeat all reps on one side and then switch.

 

4. Side Plank with hip dip

30 secs: as many as you can

Deltoids, rotator cuff, obliques, lower back and glutes

SET UP: Get into a side plank with supporting arm extended and  opposite arm straight up towards the ceiling. ACTION: Drop right hip towards the ground using control, but do not touch down. Squeeze your obliques to come back up to the start position. Lift the top leg, hold and lower. Repeat until time is up. Switch sides.

 

5. Cross-body Mountain Climber

45 secs: as many as you can

Abdominals, obliques, deltoids and hip flexors.

SET UP: Get into a push up position. Make sure to maintain a neutral spine throughout the entire exercise.

ACTION: Pull one knee in towards the opposite elbow, place back in line with the other foot and repeat on the other side. Continue alternating sides.

 

 

 

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