It's hot outside and you're thinking of skipping your workout, again! Don't make excuses, get results with this Total Madness workout. Grab a water bottle, towel, some basic equipment and LET’S GO!
Cardio 20-30 minutes: Treadmill run/walk, Elliptical, Stationary Bike or Rower
3-5 minute warm up: light pace just to get the joints and muscles warmed up
20 minute intervals: every 2 minutes increase either speed, resistance or incline for 1 minute
2 minute cool down: Get off of the equipment and walk around
Equipment: Mat, Stability Ball, Resistance Band, Step, 15-25 lbs. Body Bar (BB) or Dumbbells (DB)
Walking Push Ups with 1 hand elevated on Step - 10 reps (5 each side)
Band Lateral/front shoulder raises - 10 -12 reps alternating lateral/front
Bench Dips - 8-12 reps
Bent Over Rows (BB or DB) 8-12 reps
Reverse Lunges with Bicep Curls (BB or DB) 8-12 reps
Lateral squats with overhead press (BB or DB) 20 reps (10 each direction)
Hip Raises on Stability Ball or Bench
5 Minutes of Intervals Cycling, Rowing, Running/Walking or Elliptical
Repeat X 2
Bicycle Crunches on Mat - 15-25 reps.
Supermans on Mat - 5-10 reps. hold for 5 second count
Decline Crunches on Stability Ball - 8-12 reps
5 minutes of Intervals Cycling, Rowing, Running/Walking or Elliptical Intervals
Repeat X 1-2
5-10 minutes: Stretch/Foam Roll/Legs Up A Wall
Hit the Shower!