Fitness Friday

So, here we are a week into the New Year. Have you kept your resolution{s} about eating well and exercising more? Just thought I’d ask.

To help your cause, here is a 30 minute strength workout that is bound to be a tough one. Keep in mind you MUST be warmed up well before attempting this.
Objectives of the workout:

1. Keep good form throughout each exercise.
2. Perform as many reps as possible. Really push yourself.
3. Keep the rest between sets to an absolute minimum. No rest if possible.

CIRCUIT # 1
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Overhead Squats (http://www.youtube.com/watch?v=PCWLs1jTOVE) – remember, the goal is to get between 15-40 reps per set – go light on the weight
Exercise # 2 – Bodyweight Row (http://www.youtube.com/watch?v=dvkIaarnf0g) – 15-40 reps per set using bodyweight only
REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 2
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Pulldowns (http://www.physicalfitnet.com/exercise_video_browse_by/base_movement-lat_pulldown.aspx#) – 15-40 reps per set – go light on the weight and switch grips after each set – little to no rest between sets
Exercise # 2 – Lateral Lunge (http://www.youtube.com/watch?v=ZId85FXKFVM) – 15-40 reps per set using bodyweight only
REST 2 to 5 MINUTES and then move onto the next superset

CIRCUIT # 3
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Standing Cable Crunch – there are many variations – ex. Band held behind head (http://www.youtube.com/watch?v=Vvf6PvpYUPI) – Med Ball Slams to the front - http://www.youtube.com/watch?v=iaj0-iU_X28 - Sledgehammer Vertical Woodchop - http://www.youtube.com/watch?v=RnKCsTxSlIs - Cable Vertical Woodchop – All these exercises work the same muscles. Your choice depends upon which equipment is available and which you prefer...and remember, the goal is to get between 15-40 reps per set – go light on the weight
Exercise # 2 – Bodyweight Skullcrusher http://www.youtube.com/watch?v=8gLciY3onQQ – the more horizontal you hold your body, the harder it gets - 15-40 reps per set using bodyweight only.