ellasport

This is SUCH a fun total-body workout that will kick your butt!   It took me 1 hour and 15 minutes and I burned 657 calories!

Step 1:

Foam roll calves and ITB’s – 30 seconds each

Static Stretch (30 seconds each) – Hip flexors and Adductors (inner thighs)

Step 2:

Core – 2 X 15: back extensions, reverse crunches, cable rotations

Balance – 2 x 10 each leg – single leg balance reach (left hand to right toe, squat with right leg, then reverse)

Reactive – 2 x 8 box jumps – jump up on a stepper with 4-5 stacks, landing with both feet at the same time.  Hold the landing for 1-2 seconds.

Step 3:

30-minute interval run - after a 5 to 10-minute warm-up, get your HR up to about 65-70% HRM (max heart rate).  Then do 30-seconds to 2-minute intervals of 75% HRM to 85% HRM.  In between the high-intensity intervals bring your HR back down to 65-70% and catch your breath.  As you get more fit, these recovery intervals will become shorter.  Take the last 10 minutes to run at whatever pace you want.

Step 4:

Resistance Training – The following circuit is my favorite!  You can do this two or three times in a row in place of a cardio workout.  But for this workout just do it once since you’ll have done the 30-minute interval run.  Keep the rest between exercises to a minimum – you should be breathing heavy and sweating!

Lunge, Curl, Shoulder Press – 1o reps each leg (alternate) with 7.5-lb. dumbbells

Ball Chest Press – 15 reps with 18-lb. body bar

Ball Leg Lifts - Face down on a ball (ball under your stomach), palms on the floor in front of you, lift your legs off the floor to about head height.  Hold for 1-2 seconds.

Single-leg or Bosu ball, Shoulder Dumbbell raises - 15 reps with 7.5-lb. dumbbells

Dumbbell or Barbell curls on a Bosu Ball - 15 reps with 18-lb. Body Bar

Ball Tricep Extensions – face-up on a ball, arms over head with a 12-lb. Body Bar.  15 reps hold extension 1-2 seconds.

Ball Sqauts – I LOVE these!  Ball is at your back and against the mirror/wall.  With 7.5-lb. dumbbells sqaut while leaning against the ball (it will roll with you).

That’s it – you’re done!  It’s seems longer/more complicated than it really is.  Print this out, take it to the gym, and give it a shot!  I know you’ll love it!