Samara Donald is: The Gym Coach

Make the most of your workout!

Body blast workout, in 10 minutes!

Are you looking for an easy way to blast off some extra calories while shaping and toning? Here is one of the best: a 10 minute set working your lower and upper body, with plyometric cardio to boot. Add this into your daily workout and have a blast!

Muscles Worked: Legs, Arms (bicep/tricep)
Time to Complete: 10 minutes
You will need: A pair of dumbbells (5-10 lbs recommended), and a long stretch of floor (20-30 feet)
This set is a 6 part move, interspersing an upper/lower body weight move with a plyometric cardio burst. You need only complete the full set ONE time. Move through the 6 exersizes quickly, resting no more than 30 seconds in between:
1) Walking lunge with underhand grip bicep curl: 12 each way
  • Begin by standing tall at the end of a long stretch of ground, one dumbbell in each hand. Turn your palm so the top of your hand is touching your thighs.
  • With one foot, take a large step forward and decline into a lunge – plant your foot so that when you lunge the top of your front leg is parallel with the floor, and your knee does not pass your foot. At the same time you lunge, curl the biceps to raise the weights all the way to your chest.
  • Now, pushing through the heel of the front leg (squeeze your butt!) lean onto the front leg, bringing your back leg up and forward into the next lunge.
  • Do 12 total lunge with curl one way, and 12 total lunge with curls back.
2) Plyometric lunge jumps: 20 total
  • Set the dumbbells down.
  • Sink down into a lunge position on one leg – creating a 90 degree angle with both legs (forward foot should not go past the forward toe).
  • With a quick movement (burst!) jump up and out of the lunge, bringing legs together in the air.
  • Land into a lunge with the opposite leg forward than when you began. Complete 20 total jumps (10 each side)

3) Walking lunge with hammer curl: 12 each way
  • Perform walking lunges as you did in exersize #1, however this time, perform a hammer curl during the lunge:
  • Hold the dumbells with palms facing IN (toward each other).
  • Curl the biceps up to your chest, keeping the elbows tight in to your waist.
  • Do 12 total lunge with curl one way, and 12 total lunge with curls back.
4) Plyometric lunge jumps: 16 total
  • Follow instructions as in exersize #2
  • Complete 16 total (8 each side)
5) Walking lungewith W form bicep curl:
  • Perform walking lunges as you did in exersize #1, however this time, complete a W- form bicep curl during the lunge:
  • Hold dumbbells with palms facing up, elbows in tight at waist, arms at a 45 degree angle.
  • Arms should begin with forearm parallel to the ground, curling up to the chest during the lunge.
  • Complete 12 total one way, 12 back the other.
6) Plyometric lunge jumps: 12 total
  • Follow instructions as in exersize #2
  • Complete 12 total (6 each side)
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Information

This entry was posted on August 22, 2009 by in Uncategorized.
%d bloggers like this: