What’s going on my fabulous fit fantastic friends. It’s Jenn here, coming to you today with this week’s W.O.W..
As per the tile of this workout this week we are doing a full body 1,000…………
HOLD THE EGGNOG …..WHATTTTTT…..
Yup 1,000 Rep Workout!!!!!
You will have 10 different exercises to complete. For each exercise you will do 100 reps. You may go in any order you desire, but must complete 100 reps of the exercise you choose before moving onto another exercise.
As a personal trainer for over 7 years I have found these kinds of workouts are great kick starters to getting back into a routine. As well as a great way to do a full body workout that leaves you feeling accomplished and Bad Ass!!! You can do this one when you just don't know what to do for the day, or when you don't feel like coming up with a workout.
Add a challenge to this workout and time yourself. That way you can try and beat your time next time you do this workout, or make one of your friends do this.
Legooooooo! Just don’t give up!!!
What You Will Need: Stepper/Box/Chair/Bench, 2 sets of DB (medium and light set),
How Long: 35-50 min depends on how hard you push yourself
DB Sumo Stiff Legged Deadlift (RDL)
Begin with a DB’s on the floor. In a wide stance, bend at the hips to grab the DB’s. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position. Begin the movement by engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position.
DB Upright Row to Front Raise
Plank Over Box Jumps
Grabbing onto your box or bench. Place both feet on one side of the box/bench. Using both your core and remembering to land lightly on your feet. Jump to the other side of the bench balancing on your hands. Think of it kinda like a cartwheel. Keep Jumping left and right over the bench while hands remain on the bench the entire time. *Key* the tighter your core is the more graceful your jumps will be.
DB Step Ups (Total)
Single Arm DB Press with Elevated Feet. (50 Per arm)
Lying on the ground grab one of the medium weighted DB and press this above your head, lining up with your shoulder. Press your lower back on the ground and bring your feet 10 inches above the ground. This is your starting position. Now do a single arm chest press with control. Trying to not let your feet swing to the other side.
Weighted Bicycle Crunch (1 DB)
Lie on your back with your knees bent and feet flat on the floor. Hold the DB above your torso with both hands. Lift your legs off the floor so that your knees and hips are bent at 90-degrees. Then, pedal your legs in the air as if you are riding a bicycle. As you do, raise your upper body off the floor and twist your torso as you bring the DB towards each alternating knee.
Dip + Crab Touch ( 1 dip + 1 Crab touch = 1 rep)
Perform a standard dip on the floor then bring your feet close in and lift butt even higher off the floor. Lift your opposite arm and leg, and reach for your toes. Perform another dip and this time reach for the opposite foot using the opposite hand as before.
DB Squat + 1 Reverse Lunge (Alternate lunges after each squat. Count the Squats for reps )