Here is fun workout plan for you to try the next time you hit the gym! I love the format because it's a little but of everything and makes the workout fly by fast! I also included "at home" version at the end of this post. You will need free weights (I use 5lbs, 8lbs, and sometimes 10lbs).
This workout incoporates a mix of cardio, HITT, strength training, and stretching. You can follow my exact plan, or make it your own. It will take approximately 45+ minutes. Here's the break down:
1. Warm Up (5 Minutes)
2. HITT - High Intensity Interval Training (5 Minutes)
3. Strength Training Circuits (20 Minutes)
4. Final Cardio (10 Minutes)
5. Stretch (5 Minutes)
Below is the exact workout I did the first time, but I've been doing many variations of it since depending on how I feel. Feel free to make it your own. Example: I warmed up on the elliptical, but you can choose the treadmill, bike, stairs, or whatever else gets you pumped up! Same with the final round of cardio- I love the stairs, but they are very intense! Attempt the stairs, or spend the last 10 minutes on the treadmill walking fast, jogging, or slowly walking up a high incline. In the video below I explain the workout, demonstrate the moves in the Strength Training Circuit, and also give you some other tips.
Here is the plan! You can screen shot this image OR drag & drop the PDF to print it out.
In the video I mentioned using a tabata timer for the HITT circuit. Here is the link to that app: http://www.tabatatimer.com.
If you want to try the version of this workout at home, you still need free weights, but you don't need to own the cardio machines! Just swap out the 5 minute warm up and 10 minute final cardio with the moves below.
Warm Up: 1 minute of each move
1. Jog in place
2. Pretend Jump Rope
3. Step Reach
4. Jumping Jacks
5. High Knees OR March in place
Final Cardio: Repeat warm up two times.