Make the most of your workout!
Ok ok that’s about the dorkiest blog title I could come up with.. but hey! It’s almost Friday.
So last weekend I was in a bootcamp with my Competition training coach Mike Davies (hard core!) and aside from not walking for 2 days following, I learned some really cool new exercises to fit into any routine. Here, I borrowed a couple from Mike and added some of my own flair, to give you a GymCoach HIIT special.
If you don’t know HIIT – that’s High Intensity Interval Training. Don’t worry, I hate cardio too… but this stuff is fun, fast, and super effective.
Here’s a tip: Do this as a short workout on its own, or following a weight training routine
Workout Type: Cardio (High Intensity)
Time to Complete: 15 Minutes
You will need: A step bench (6-12”); 1 set of medium weight dumbbells
Do 3 sets in each Circuit
|Circuit 1 (3 rounds total)||Exercise||Reps||Notes|
|Exercise A||Jumping Jacks||30||Set 1: no weight
Set 2: use 5-10 lb d-bells held at your waist
Set 3: Hold the d-bells overhead
|Exercise B||Push ups||10||Count to 4 on the way down, push up quickly|
|Exercise A||Lunges off the bench||20||Set 1: No weights. Start with both feet on the bench and then step one foot off into a back lunge
Set 2: Hold weights at waist
Set 3: Hold weights overhead
|Exercise B||Mountain Climbers||40|
|Exercise A||Wide jump squat onto bench||30 / 20 / 10||Set 1 no weights: Straddle the bench; bend into a squat then jump off both feet and land on the bench.
Set 2: hold weights at your waist
Set 3: Hold weights in a “W” position – elbows parallel to shoulders
|Exercise B||Plank jacks||30||Get into a push up (plank) position – jump both feet out wide then back together.|
|Circuit 4 (Repeat 3x)||Exercise||Reps||Notes|
|Exercise A||Elbow plank hold||30 seconds||Keep a straight line from neck to toes – tuck tummy and keep butt down|
|Exercise B||Straight leg decline||10||Lie on your back with hands under lower back; legs straight up to ceiling – count to 10 on the lower, repeat 10x|
|Exercise C||Crunches||30||Lie on your back with knees bent feet close to butt. Hands behind head to support head – keep shoulders off floor and contract abs to lift chest.|