Workout of the Day

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This workout was a quick workout involving both cardio and strength and can be tweaked for even the most advanced fitness buffs. The cardio portion can be anything I just decided to go running with the dog. You will need a stability ball and dumbbells, 5-20 lbs Dumbbells (DB) should be enough. Give it a shot, and lemme know what you think.

 

Cardio

20-30 min Jog

Strength

Keep rest periods at 20-30 seconds b/t exercises, 1 min b/t sets; adjust as necessary to make easier or harder. Shorter rest period for more cardio/endurance, more rest and/or heavier weight and/or a more advanced version for more strength.

1a:SB Hamstring Curl                       3×10.12.14

Easier version – Keep back on floor

Harder version – Lift hips up higher

Reminders: Go slow and make sure you use your hamstrings to bring the ball closer

1b:SB Reverse Crunch                       3×10.12.14

Easier version – Remove the ball and shorten the range of the movement

Harder version – Put ball b/t legs and/or bring hands up in the air

Reminders: Don’t let back arch/hyperextend when bringing ball down to the floor and go slower and make sure to work your abs.

1c:DB Chest Fly w Leg Elevated     3×10.12.14

Easier version: Put 1 or both legs on ground

Harder version: Straighten legs

Reminders: This is more of an ab exercise then chest, don’t arch/hyperextend your back when moving your arms.

1d:SB Pushup                                       3×10.12.14

Easier version – Perform on knees

Harder version – Lift a foot off ground

Reminders: Another ab exercise but working upper body, don’t let your mid-section sag.

1e:1/2 Jump Squat                               3×10.12.14

Easier version – a) Don’t jump and just hold a squat or b) Raise arms and one knee

Harder version – Jump higher and/or place hands behind back

Notes: 3×10.12.14 means 3 sets total, 1 set of 10 reps, 1 set of 12 reps, then 1 set of 14 reps