Hey-yo HEAT peeps! I'm Lil Sarah, and I am here with your W.O.W.! Last week we did a body weight workout that could be done just about anywhere, since we are in the midst of the holiday season. This week, we are using minimal equipment, so you should still be able to take this one on the road with you. You'll be working shoulders, back, and legs, with some conditioning throughout.
What you need: DB (dumbbells) and a mat
How long?: 45-60 minutes
The warmup: 4 min jog/run
25 jumping jacks
30 mt. climbers
20 wide stance squats (hold for 2 sec at the bottom of each squat to stretch through the hips)
30 slow cross mt. climbers (hold for 2 sec each time you bring your knee up and across)
The workout: We are going to be doing a pyramid with our reps for the first exercise listed. Choose a weight that you'll be able to do 20 reps of. If you would like to use a little heavier weight for the smaller sets, have both weights out, as we want to go right from one exercise into the other and back, with as little downtime as possible. The pyramid will go 5, 10, 15, 20, 15, 10, 5.
The second exercise on there is going to be 50 reps, every time.
The set will flow like this: exercise #1 x5, exercise #2 x50, exercise #1 x10, exercise #2 x50, exercise #1 x15, etc...
Rest in between sets of different exercises. Give yourself 1-3 minutes. If you pushed hard during that set, you should need it!
Here we GO!
DB thrusters / jumping jacks
Bent over row / bicycle crunches
Squat to high pull / mt. climbers
Stiff leg dead lifts / high knees