-Incline push ups
-Bench dips
-1 min cardio
….repeat _ times
-Bench dips
-1 min cardio
….repeat _ times
-Cable crossovers
-Single arm cable pushdowns
-1 min cardio
….repeat _ times
-Overhead cable rope extensions
-Push up, holds
-1 min cardio
….repeat _ times
-Flat bench dumbbell press
-Bent over dumbbell kickbacks
-1 min cardio
….repeat _ times
….repeat _ times
Dollar a Day Training: Sets, reps, weight suggestions, and specifications for the 1 min cardio intervals are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy
For this week’s combo pack (meal plan & 5 workouts):
Body weight exercises = LOVE!
Gym Style Details:
Top & Pants: Lululemon
Shoes: Nike Pegasus
Shoes: Nike Pegasus
Tip of the Day: Jump rope – not just for the playground! Jumping rope is quickly becoming one of my favorite forms of cardio. First, let’s discuss a few benefits. Jumping rope is a killer form of cardio – just watch your heart rate soar in a matter of seconds. Jumping rope is also a great way to target the muscles: the arm muscles (especially the shoulders) are engaged the entire time in helping revolve the rope while the leg muscles (especially the calves) and incorporated in the jumping. Next, let’s delve into how to implement jump roping. If you’re looking for a complete cardio workouts, try jump roping in a HIIT (high intensity interval training) style: 1 min or so of high intensity jump roping, followed by a rest/recover period and continue to repeat. Also, I love throwing a minute or so of jump roping into my weight training workouts in between sets, or in a circuit such as today’s, to keep my heart rate elevated. If you’re reading this, thinking “I don’t think I can muster up the courage to jump rope in the gym,” I suggest going through the motions; pretend as if you are jump roping – hands out to the sides, small jumps off the floor – and see how great of cardio it is! Eventually, you might find you want to work in the actual rope!
I've been on a jump rope kick lately as well! It was part of my cardio workout posted on my blog today. I've been throwing it in between sets to keep my heart rate up! Love it for the calves and I keep my back and shoulders engaged the whole time as well.
Amanda
Strawberry Chic
I jump rope at least a couple times a week in a HIIT fashion with my workouts at the gym. It's awesome. I'm surprised more people don't do it!