30 Rep Program With Some Twists

Warm-up!!

Then 30 reps each:

Start with 1 min of HIGH KNEES.

  1. Regular crunches. You heard it. Nothing fancy!
  2. Commandoes

So ….. 1 UP with BOTH hands AND 1 DOWN with BOTH hands = ONE rep (I know, sorry :S

3. Military Plank (on elbows) Hold 1 minute

ONE MINUTE OF HIGH KNEES

Start at #1-#3 —> End again with High knees. Begin #4-6

4. Lateral raises, standing or on knees. 5 lbs dumbbells are enough for many.

5. Behind the neck (if you’re able) triceps-extensions, the heavier the better but don’t strain yourself! Or knock yourself on the head! In DOWN position–> top of weight should be parallel to the top of your head then raise straightening arms as much as possible 🙂

6. Lying flat on the belly, with hands behind head, raise the upper body off of the floor as high as you can.

ONE MINUTE OF HIGH KNEES

Start at #4-#6 —> End again with High knees. Begin #7-9

7. Holding 2 (lighter) dumbbells in front of you, standing or on knees —> the movement will be like turning a DOORKNOB (forearms) —> while holding the dumbbells.

8. Standing with feet shoulder-width apart: Holding dumbbell with BOTH hands or holding a plate —> make as big as circles as you can in front of you (this will burn) keeping arms as straight as you can in front of you but DON’T lock elbows 🙂

9. Push-ups.

ONE MINUTE OF HIGH KNEES


Beginners: 1-time through if you can. Rest after #1-3 AND Cardio portion. REST: 1 minute.

Intermediate: 2-times through(each section twice plus the high knees). Rest after #1-3 AND Cardio portion. REST: 1 minute.

Advanced: 3 times through. 10 seconds REST, enough to get sips of water!

🙂


Do GOOD arm & back stretches for your cool-down 🙂

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s