6:00am- Wake up and get dressed (workout clothes)
6:02am- Head to the kitchen for a pre workout snack)
6:05am- Warm up for five minutes (bike or slow jog)
6:10am- Stretch your now warm muscles
6:15am- Begin your fast paced iron pumping program
*set of lunges 20 steps
*Lateral raises set of 12
*Repeat super set 3 times
*Leg Lifts
6:20am
*One leg body squat (Weight optional-set of 12-20)
*Front Raises Set of 12
*V-ups
Repeat super set 3 times
6:25am
*Squat jumps (Set of 8-15 or until you slow down or lose form)
*Rear Dealt Fly Set of 12
*Russian Twists
Repeat super set 3 times
6:30am
*Jump rope for 10 minutes no rest (if you mess up, get started right away)
*If you have other cardio equipment that is fine, but do something.
6:40am- Shower and get dressed. Go to class or work with some energy
This workout requires simple dumbbells only. You will need anywhere from 5 to 40 lbs depending on your level of strength. All legs and abs are body weight only, and you will need enough open space to extend your arms in all directions.
Get up, get out, and move something, or keep making excuses instead of changes, the choice is yours.
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samflamont posted this
