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Mercy's, Diva's and Dr. Echo's blue team challenge
Started a new and improved thread:D
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65 min treadmill, 330 cal burned 3.34 miles:D
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Workout: Monday January 11, 2010
These are Jillian Michaels circuit workout from her website. Warm Up/Prep 5 minutes Circuit 1 1 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. 2 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up. Circuit 2 1 ) Military Shoulder Press 3 sets of 15 The Military Shoulder Press defines and tones the upper body. 2 ) Sumo Squat 3 sets of 15 This squat modification places a greater emphasis on the inner and outer thighs. 3 ) Mountain Climbers 3 sets of 1 1 minutes It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs. Circuit 3 1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps. 2 ) One-Leg Pelvic Thrust 3 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 3 ) Jumping Rope 3 sets of 1 2 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 4 1 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth. 2 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Russian Twists 3 sets of 15 Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes |
I wonder if doing this twice last week had anything to do with my loss this week? ;)
Anyways, gonna write this down and prepare to be killed tomorrow, LOL! I hope everyone joins in! This is for ALL of the Blue team!:D |
I'll do it! Tomorrow is "kick my butt" day anyway XD
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Starry, I love your 20 something banner! So bright and pretty and Spring-like! I can't wait for Spring!:D
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Lordy girl, I had to look some of these up so I'd know what I am goin to be doin! Gonna pass on the jumping squats though...bad knees and all. ;)
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I just printed off these circuits and will do them this week. Will have to look some of this stuff up as I have no idea what they are.
I'll let you all know how I do and if I can walk after doing these!! Thank you Mercy for posting this. |
Thanks Mercy for sharing with us those circuits!!! the mountain climbers are killers, she does them in her dvds. i did some yesterday, i hate mountain climbers lol
today was cardio day for me! 82 minutes on the bike, (with a few minutes break half way through). burned 613 calories. :flame: |
Wahoo Echo!!! That's a heck of a calorie burn!! I hate the mountain climbers too. I usually do the modified ones after about 10.
I'll hop on these later Mercy. Thanks again! |
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Well done Dr. Echo:) |
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:hug: you're so cute! thank you Mercy. but the motivation behind the calorie burn was a coke float haha |
Okay, Screw a Plyo Push up! LOL! I'm half dead now! Thanks Mercy! Although I would like to punch you. I am gonna hvae to soak in a hot bath now! LOL!
Did everything but the squats and only 8 plyo push ups. UGH! |
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@ Diva- Have a nice bath:D @ Dr. Echo- Enjoy your coke float:D @ Nella- Your welcome:) |
hehe thanks Mercy! i did, it was heavenly! :)
-- tommorow is my day of rest, have fun girls! enjoy your hot bath Diva. |
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@ your question re having days off from exercising, the answer is yes, Jillian Michaels suggests 2 days of circuits, then 1 day of cardio, then 1 day off, then 2 days of circuit training, the another day off.So...... Monday-Circuit Tuesday-Circuit Wednesday-Rest Thursday-Circuit Friday-Circuit Saturday Cardio only Sunday-Off Obviously I don't always listen to her, I'm into this treadmill thingy on my days off and then some:D |
Workout: Tuesday January 12, 2010
Jillian Michaels circuit training Warm Up/Prep 5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 15 This exercise targets the muscles along the side of your upper back. 2 ) Lying Leg Raises 3 sets of 15 Lying Leg Raises emphasize the lower abs. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 2 1 ) Seated Row 3 sets of 15 This exercise targets your upper and outer back muscles 2 ) Cross-Over Lunge 3 sets of 15 This type of modified lunge places greater emphasis on the sides of your glutes. 3 ) Straight Leg Squat Thrust 3 sets of 1 1 minutes Try to work up to a minute of these leg squat thrusts in a row. Circuit 3 1 ) Backward Lunge 3 sets of 15 You will feel this version of the lunge more in your hamstrings. 2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. Circuit 4 1 ) Reverse-Grip Curls 3 sets of 15 This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps. 2 ) Scissors 3 sets of 15 Two for the price of one! Scissors work the lower abs as well as inner thighs. 3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Hammer Curls 3 sets of 15 This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps. 2 ) Reverse Crunches 3 sets of 15 The reverse crunch specifically targets the lower abs and transverse abs. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. |
Workout: Wednesday January 13, 2010
Print PrintEmail E-mail Rest Day If you work hard, you have to rest hard, too! Although it may feel odd to take a day off, rest is crucial to any sensible fitness and weight-loss regimen. You have to give your muscles a chance to recuperate and repair. Use this time to reflect on your goals and write in your Fitness Diary. Relax and enjoy — you'll be kicking *** again tomorrow! |
I tried your circuit workout yesterday. I'm positive you're trying to see how far I can push this 53 yo body. Trust me. I'd like to choke you now!!! But I'll keep trying just to prove to myself that I can at least do part of this torture and survive!!!
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Workout: Thursday January 14, 2010
Jillian Michaels circuit training Warm Up/Prep 5 minutes Circuit 1 1 ) Dumbbell Chest Press 3 sets of 15 Strengthen your shoulders and your chest in one move! 2 ) King Squat 3 sets of 15 The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength. 3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 2 1 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up. 2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. Circuit 3 1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps. 2 ) Step Plyos 3 sets of 15 Step up for more shapely quads and thighs. Circuit 4 1 ) Reverse-Grip Shoulder Press 3 sets of 15 This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle. 2 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Double Crunch 3 sets of 15 The double crunch targets your entire rectus abdominus. It is very difficult but very effective. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. |
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Workout: Friday January 15, 2010
Jillian Michaels level 2 circuiting training Warm Up/Prep 5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 15 This exercise targets the muscles along the side of your upper back. 2 ) Cross-Over Lunge 3 sets of 15 This type of modified lunge places greater emphasis on the sides of your glutes. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 2 1 ) Military Shoulder Press 3 sets of 15 The Military Shoulder Press defines and tones the upper body. 2 ) Lying Leg Raises 3 sets of 15 Lying Leg Raises emphasize the lower abs. Circuit 3 1 ) Superman 3 sets of 15 Develop your own superpowers with this back-strengthening move! 2 ) One-Leg Pelvic Thrust 3 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 3 ) Squatting Lateral Step Plyos 3 sets of 1 1 minutes This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs. Circuit 4 1 ) Concentration Curls 3 sets of 15 The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation. 2 ) Side Plank 3 sets of 1 1 minutes This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Reverse-Grip Curls 3 sets of 15 This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps. 2 ) Bicycle Crunch 3 sets of 25 The bicycle targets your rectus abdominus (inner and outer obliques). 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. |
Saturday, January 16, 2010
Email E-mail Print Print Cardio Day It's your choice — do any kind of cardio you'd like today, but remember to get your heart rate up to 85%. |
Warm Up/Prep
5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 15 This exercise targets the muscles along the side of your upper back. 2 ) Lying Leg Raises 3 sets of 15 Lying Leg Raises emphasize the lower abs. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 2 1 ) Seated Row 3 sets of 15 This exercise targets your upper and outer back muscles 2 ) Cross-Over Lunge 3 sets of 15 This type of modified lunge places greater emphasis on the sides of your glutes. 3 ) Straight Leg Squat Thrust 3 sets of 1 1 minutes Try to work up to a minute of these leg squat thrusts in a row. Circuit 3 1 ) Backward Lunge 3 sets of 15 You will feel this version of the lunge more in your hamstrings. 2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. Circuit 4 1 ) Reverse-Grip Curls 3 sets of 15 This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps. 2 ) Scissors 3 sets of 15 Two for the price of one! Scissors work the lower abs as well as inner thighs. 3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Hammer Curls 3 sets of 15 This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps. 2 ) Reverse Crunches 3 sets of 15 The reverse crunch specifically targets the lower abs and transverse abs. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes Photographs of Jillian: ©2009 Joseph Puhy www.puhy.com Home | My Tools | About the Program | About Jillian | Food & Recipes | Fitness & Exercise | Attitude & Life | Environment & |
I'm going to print this one and take it to the gym with me. Thanks girl!
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Circuit 1
1 ) Dumbbell Chest Press 3 sets of 15 Strengthen your shoulders and your chest in one move! 2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. Circuit 2 1 ) Dumbbell Chest Fly 3 sets of 15 Grab some dumbbells and perk up your pecs! 2 ) King Squat 3 sets of 15 The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength. 3 ) Jumping Rope 3 sets of 1 2 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 3 1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps. 2 ) Pelvic Thrust 3 sets of 15 This exercise uses your own body weight as resistance. 3 ) Mountain Climbers 3 sets of 1 1 minutes It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs. Circuit 4 1 ) Reverse-Grip Shoulder Press 3 sets of 15 This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle. 2 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Double Crunch 3 sets of 15 The double crunch targets your entire rectus abdominus. It is very difficult but very effective. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes |
Thursday, January 21, 2010
Email E-mail Print Print Warm Up/Prep 5 minutes Circuit 1 1 ) Scorpion Push-Up 2 sets of 15 This push-up tests your balance and keeps your legs active as you work your arms and abs. 2 ) Dropsys 2 sets of 15 With dropsys, be sure not to let your foot drop all the way to the ground or it defeats this purpose of the exercise. 3 ) Jumping Squat 2 sets of 1 1 minutes The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes. 4 ) Standing Mountain Climber 2 sets of 1 1 minutes This standing version of the traditional Mountain Climber steps it up to a whole new level! 5 ) Pike Crunch 2 sets of 20 Try to keep yourself balanced while using your core during this move -- it's tough! Circuit 2 1 ) Reverse Squat With Chest Press 2 sets of 15 You're going to show me how low you can go with this tough and extremely effective move. 2 ) Surrenders 2 sets of 15 Create strong shoulders, quads, glutes and calves with this move. 3 ) Knee Tuck Jump 2 sets of 1 1 minutes Get ready because you're gonna need all of your energy for this explosive core move! 4 ) Swing Kicks 2 sets of 1 1 minutes Get a cardio workout along with conditioning your lower body. 5 ) Standing Oblique Crunches With Leg Raise 2 sets of 20 This old-school crunch is about as effective as it gets Circuit 3 1 ) Static Lunge With Lateral Shoulder Raise 2 sets of 15 This move will not only get you the best shoulders of your life, it'll help shape up your backside too! 2 ) Towel Flys 2 sets of 15 It looks a little like you're cleaning the floor when you do this move, but you're really developing a killer chest and core. 3 ) Squat Jack 2 sets of 1 1 minutes This variation of the traditional jumping jack is great for getting your heart rate up while really working the lower body. 4 ) Jumping Liberty 2 sets of 1 1 minutes Get ready to work those arms with this quick-burst move! 5 ) Side Plank With Inner Thigh Raise 2 sets of 20 This three-in-one move will strengthen and tighten your inner and outer abs as well as your inner thighs! But beware, it's a tough one! Circuit 4 1 ) Side Lunge With Anterior Shoulder Raise 2 sets of 15 Target your glutes, quads and shoulders together with this modified lunge. 2 ) Sumo Squat With Tricep Extension 2 sets of 15 Kiss that underarm waddle and inner-thigh jiggle goodbye with this effective combo move. 3 ) Jumping Lunges 2 sets of 1 1 minutes This is a killer exercise used by athletes to develop explosive power and core strength. 4 ) Plié Hops 2 sets of 1 1 minutes This plyometric squat variation is a great strength builder for your lower body! 5 ) Extended Plank 2 sets of 1 1 minutes This variation places much greater emphasis and intensity on the rectus abdominus because you are not able to utilize your arms as pillars to support your body weight. Circuit 5 1 ) Triceps Kickbacks 2 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Back Lunge With Front Kick 2 sets of 15 This lunge will really get your heart pumping! 3 ) Rock Star Jump 2 sets of 1 1 minutes These jumps work your glutes and abs and will give you a rock star body in no time. 4 ) Jumping Rope 2 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. 5 ) Plank Twists 2 sets of 20 Plank twists work not only the rectus abdominus but the internal obliques as well. |
oooh, that circuit sounds like a killer! Can't wait to try it later!
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My Fitness Planner
Here's where the program gets down and dirty. These workouts will make you sweat — and they may even make you want to cuss me out. That's okay with me, because that means they're working. Now get to it! * Today's Workout * This Week's Workouts * Next Week's Workouts Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday Friday, January 22, 2010 Email E-mail Print Print Warm Up/Prep 5 minutes Circuit 1 1 ) Squatting Dumbbell Rows 2 sets of 20 This exercise is a great way to increase back strength while working your lower body at the same time! 2 ) Frog Kicks 2 sets of 20 Kick your way to stronger glutes and lower back muscles, as well as hamstrings. 3 ) Cross Hop 2 sets of 1 1 minutes Keep up the pace of this move for a great cardio workout! 4 ) Jumping Jacks 2 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. 5 ) Sliding Abs 2 sets of 20 This move requires a towel and all of your concentration! Try not to slip, and keep yourself focused as you feel your abs shake. Circuit 2 1 ) Squat and Corkscrew Press 2 sets of 20 With this simultaneous squat and press, you'll really be feeling the burn! 2 ) Sumo Squat With Side Kick 2 sets of 20 Put greater emphasis on your inner and outer thighs. 3 ) Burpy 2 sets of 1 1 minutes Keep the pace as fast as possible and your core tight. This cardio exercise strengthens your chest, shoulders, lower abs, glutes, calves, and transverse abs. 4 ) Jumping Rope 2 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. 5 ) Scissors 2 sets of 1 1 minutes Two for the price of one! Scissors work the lower abs as well as inner thighs. Circuit 3 1 ) One-Leg Pelvic Thrust 2 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 2 ) Military Shoulder Press on Exercise Ball 2 sets of 20 This hardcore move is all about alignment -- keep good form and you're on your way to some hot-looking shoulders! 3 ) Mountain Climbers 2 sets of 1 1 minutes It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs. 4 ) Squat Thrust 2 sets of 1 1 minutes Try to work up to a minute of squat thrusts in a row. 5 ) Hollowman 2 sets of 1 1 minutes This modification works your entire abdominus rectus. Circuit 4 1 ) Side Lunge With Bicep Curl 2 sets of 20 This compound movement works your biceps and thighs together for maximum calorie burn. 2 ) Wall Squat 2 sets of 1 1 minutes This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat. 3 ) Harpy 2 sets of 1 1 minutes Use the step to support yourself without placing too much weight on it -- you want your body to be doing the work here! 4 ) Jumping Jacks 2 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. 5 ) Lying Leg Raises 2 sets of 20 Lying Leg Raises emphasize the lower abs. Circuit 5 1 ) Clock Lunge 2 sets of 20 This move works out your lower body from all angles, hitting every part of the thigh! 2 ) One-Leg Pick-Up With Hammer Curl 2 sets of 20 Forget traditional hammer curls -- this variation works your quads and core as well! 3 ) Jumping Rope 2 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. 4 ) Plié Hops 2 sets of 1 1 minutes This plyometric squat variation is a great strength builder for your lower body! 5 ) Bicycle Crunch 2 sets of 50 The bicycle targets your rectus abdominus (inner and outer obliques). Cool Down 5 minutes |
Hi Blue Team!
I hope you dont mind me stepping in. This workout looks amazing. Is there anywhere to view pictures or video of the moves? I would love to do them with good form. Thanks, Tamara |
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Use this link to access " how to do" exercises. |
wow level 3 mercy. very impressive! :D
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Here's today's workout. Sorry I haven't been around:(
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday Tuesday, February 02, 2010 Email E-mail Print Print Warm Up/Prep 5 minutes Circuit 1 1 ) Static Lunge With Reverse Cable Fly 2 sets of 20 This great combo move will give you definition in your upper back and firm up that butt. 2 ) Sequential Superman 2 sets of 20 Up, up, and away, kid. This one is great for your lower back. 3 ) Jumping Liberty 2 sets of 1 1 minutes Get ready to work those arms with this quick-burst move! 4 ) Rock Star Jump 2 sets of 1 1 minutes These jumps work your glutes and abs and will give you a rock star body in no time. 5 ) Scissors 2 sets of 20 Two for the price of one! Scissors work the lower abs as well as inner thighs. Circuit 2 1 ) Squat Swing 2 sets of 20 The extra weight adds an extra challenge to this squat move and makes it very effective for working your back and shoulders. 2 ) Plank Row 2 sets of 20 Using the dumbbells in this move helps to strengthen and sculpt your shoulders. 3 ) Swing Kicks 2 sets of 1 1 minutes Get a cardio workout along with conditioning your lower body. 4 ) Knee Tuck Jump 2 sets of 1 1 minutes Get ready because you're gonna need all of your energy for this explosive core move! 5 ) Double Crunch 2 sets of 20 The double crunch targets your entire rectus abdominus. It is very difficult but very effective. Circuit 3 1 ) Crab Walk 2 sets of 1 1 minutes This gym-class move proves to be a great sculpting technique for your shoulders and glutes. 2 ) One-Leg Pick-Up With Hammer Curl 2 sets of 20 Forget traditional hammer curls -- this variation works your quads and core as well! 3 ) Jumping Lunges 2 sets of 1 1 minutes This is a killer exercise used by athletes to develop explosive power and core strength. 4 ) Standing Mountain Climber 2 sets of 1 1 minutes This standing version of the traditional Mountain Climber steps it up to a whole new level! 5 ) Boat Pose 2 sets of 1 1 minutes While you might feel this exercise the most in your abs, holding the pose also strengthens your lower back and quads. Circuit 4 1 ) Squatting Curl 2 sets of 20 Not only are you totally isolating your biceps, you're getting an awesome lower-body workout at the same time! 2 ) Hamstring Curls on Exercise Ball 2 sets of 20 This one takes some concentration, but you'll really be working your lower body! 3 ) Plié Hops 2 sets of 1 1 minutes This plyometric squat variation is a great strength builder for your lower body! 4 ) Burpy 2 sets of 1 1 minutes Keep the pace as fast as possible and your core tight. This cardio exercise strengthens your chest, shoulders, lower abs, glutes, calves, and transverse abs. 5 ) Sliding Abs 2 sets of 20 This move requires a towel and all of your concentration! Try not to slip, and keep yourself focused as you feel your abs shake. Circuit 5 1 ) Back Kick With Shoulder Press 2 sets of 20 Strengthen your shoulders, chest, triceps, lower back, glutes, hamstrings and abs with this kick *** move. 2 ) Side Lunge With Bicep Curl 2 sets of 20 This compound movement works your biceps and thighs together for maximum calorie burn. 3 ) Butt Kick 2 sets of 1 1 minutes It's time to kick butt — literally — by raising your heart rate and focusing on your balance. 4 ) Jumping Rope 2 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. 5 ) Reverse Crunches 2 sets of 20 The reverse crunch specifically targets the lower abs and transverse abs. |
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