GETTING HIGH (There’s Burpees)

Your Warm-up AND 10 minutes of running UP stairs, walking down (that’s your rest). You MAY break it up into sections, such as 2.5 minutes, taking 30 second breaks in-between section. But get 10 minutes in.

**If you’re new to working out….it’s okay: go up the stairs more slowly.


YOUR CARDIO:

Burpees (YES)

As fast as you can. Skip the push-up part but jump up EXPLOSIVELY.

Beginners: 30 secs of Burpees.

Intermediate: 40-50 secs

Advanced: 1 minute of Burpees


Beginners: 1 time through.  WORK portion (that which isn’t the cardio: 30 seconds). REST section after Cardio only: 50 seconds.

Intermediate: 2 times through. So you do the 1st cycle: 2 times, and so on. WORK portion (that which isn’t the cardio: 40 seconds). REST section after Cardio only: 30 seconds.

Advanced: 3-4 times through, as usual 😉 WORK portion (that which isn’t the cardio: 60 seconds). REST section after Cardio only: 10 seconds.


1ST

LUNGES.

With the SAME leg –> step forward then step back. Swing opposite arm up of the leg that is forward.

–Switch Legs– Keep doing this for allotted time.

USING BAR (loaded or not):

Holding at nipple level—> Move bar at clavicle level then over your head (gently) and behind shoulders. You make a nice “tent” over your head.

~~~~~~~~~~BURPEES HERE~~~~~~~~~~~~~

2ND

GET UP (Variation)

On hands & knees: Rest and hold dumbbells on shoulders —> 1 leg at a time into standing position —> 1 leg at a time back into kneeling position. Continue for time.

In RAISED plank —> with dumbbells in place in your hands:

Lift one at a time while remaining in plank.

~~~~~~~~~~~~~BURPEES HERE~~~~~~~~~~~~~~

3RD

Jump squats with bicep curls (loaded, of course) —> Curl UP on JumpUP. Control dumbells in hand!

Holding weights at side—–> you will create a nice ARC until weights meet (carefully) above your head. (You’ll need a lighter weight than your usual here.)

-AND- (BONUS)

Raised plank with dumbbells in hand —> while in plank, ROW weights UP.

~~~~~~~~~~~~~~~~~BURPEES HERE~~~~~~~~~~~~~~~~

🙂

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