Saturday's Workout

Saturday, the final day of the week working out because Sunday will be a final rest day before you start back up. Today won't be too difficult, but again...you will need to push yourself. Today will be compromised of a 2 day workout, if you don't have time for two workouts in a day, then after finishing part 1, take a 15 min break and proceed to part 2.

Part 1: Total Body Workout (Weights) Do each exercise for 1 minute, taking a 15 second break between, a total of 3 times.
1. Kettle bell/dumbbell full body swing. (squat position with weight down then swing all the way up)
2. Body Thrusters/Burpees (do a push-up then bring your feet in, stand and  jump straight up, get down, push-up, repeat)
3. Front squat to Shoulder press (barbell or dumbbell, hold weight shoulder height, do front squat then jump very little to push arms straight up using shoulders)
4. Dead lifts (barbell/dumbbell lean forward, back straight only going a little past your knees then come up, body straight but don't lean back too far or you will hurt your back)
5. Low Plank to Push up (shoulders over wrists, get in low plank on your forearms, then using left arm first push yourself to a push up position then bring right arm so both arms are straight then go down and alternate)

Part 2: Interval Training
1. This part of the work out won't be too long, all you are going to do is if you can go outside, GREAT, if not treadmill with some incline (level 5-10). Sprint for about 30 seconds then fast walk 1 minute, do that for a total of 15 minutes.

 

 

 

Make sure to stretch very good before and after your workout and stay hydrated and to consume protein after the workout!! ENJOY