I did this work out with my 33 year old sister. She's in really great shape. We both found the workout to be very doable, but still challenging. Try it out! Comment if you have questions. I might begin to post pictures if there is a need.
Total time of work out: 30 minutes
1/4 mile slow jog to fitness center.
Warmup: Active flexibility to Dynamic flexibility
-general slow athletic movements
-upper extremity
-lower extremity
-combined lower and upper extremity
Core circuit
2 rounds, rest for 45 seconds between rounds.
1. Isometric Oblq. Bridge for 30 seconds into OB w/ lateral flexion, 10 reps
2. Single Leg Squat and touch (alternating hands), 10 reps each leg, moderate continuous pace
3. Superman w/ long arm shoulder blade squeeze, 15 reps, moderate continuous pace
Pass the dumbbell situps, 10 pounds, with partner, moderate continuous pace
2 minute drill with partner
Change a continuous athletic movement every 15 seconds. Be spontaneous. Each partner picking athletic movement of their choice. Can be any athletic movement, from bouncing, to leaping, to hopping, to boxing, to jumping jacks, to bear crawling, to rolling. Level of difficulty depends on the partners.
mini circuit
2 rounds, rest for 45 seconds between rounds
1. Dumbbell bench press, medium-light weight (30 pounders) 15 reps, moderate continuous pace
2. Dumbbell squated bent rows, medium-light weight (20 pounders), 15 reps, moderate continuous pace
2 minute drill with partner
mini circuit
2 rounds rest for 45 seconds between rounds
1. Step ups, medium weight (30 pounders), alternating legs, moderate continuous pace
2. Single arm shoulder press, medium-light weight (15 pounder), 15 reps quick but controlled
2 minute drill with partner
1 Get Up and press for each side, 5 times
A "get up," is a total body movement that begins laying down, flat on your back. Hold a dumbbell (or preferably a heavy awkward object) on your shoulder with both hands. Simply, try to stand up without using your arms to help you. This looks like first, doing a sit up, second, rolling onto a foot with one leg tucked underneath, and third, pressing with the planted leg to a standing position. The press is simply pressing the dumbbell into the air, straight over head. This movement should be very tiring since you have to use everything in your body to get to the standing position.
Cool down
active flexibility
-various slow athletic movements
-1/2 mile walk back home
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2 comments:
i am seriously regretting never going to the gym with you and having you put together a work out for me. Half of this stuff makes no sense to me because I need a trainer to explain how to do it :-) come to iowa and share the wisdom!
Jen! I would love to share the wisdom. I think what you need is something simple. Something that would only take you 30 to 45 minutes to do with a few basic moves. And then just be consistant with it. Are you currently doing anything?
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