Fitness Friday

I want to hear from you. What do you want to see from me?

While you think about it, get your booty off that chair and try this workout:

CIRCUIT # 1
This circuit will consist of 2 exercises performed back to back for 10 minutes.
Exercise # 1 – Standing Cable Row http://www.youtube.com/watch?v=VRCCPApoWU0 – 1 or 2 arm – perform 15-40 reps per arm per set – and remember...little to no rest between sets
Exercise # 2 – Step-Ups...I can't believe I am giving you a video for this, but ... http://www.youtube.com/watch?v=BLGKFwQWyCk – 15-60 reps per leg per set using bodyweight only (reduce the height of the step to make the 15 rep minimum)
For each exercise, select a weight that will allow you to perform the required repetitions with good form
Each set will consist of between 15 and 60 repetitions (if you can’t get 15 reps, lower the weight)
*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 – Cable or Band Horizontal WoodChop - http://www.youtube.com/watch?v=V08GCYf61II – 15-40 reps each side – go light on the weight – little to no rest between sets
Exercise # 2 – Single Leg Deadlift - http://www.youtube.com/watch?v=7eACTTzeh-E – 15-40 reps per leg per set using bodyweight or bodyweight + dumbbells
*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 – 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 – Reverse Lunge - http://www.youtube.com/watch?v=BLUyiFN1nNQ – use dumbbells or bodyweight - 15-40 reps per leg
Pulldowns can be performed at home using bands and the lunge requires either only bodyweight or some other weighted resistance