Monday, June 22, 2009

Kim’s “No Excuses” Workout
This is a fun workout to do with friends. I tried it out on an awesome group of women last week and they pushed it hard!!!
25-50 lbs rice, sand, or corn, chair, water
Warm Up:
Jumping Jacks
Jog in Place
Bodyweight Squats
Slow Pushups
(Repeat 2-3 times)
Circuit: 10-15 reps
· Chair squats holding 25-50lbs (Back straight, abs tight)
· Alternating lunges, bodyweight (advanced: sling rice over shoulder, take long strides, knee over ankle)
· Pushups (abs tight, chest to floor)
· Plank hold to failure (on forearms, back flat, abs contracted)
Outside street conditioning:
Find a marker, hold 50 lbs and walk as fast as you can to marker, drop weight down, 2 pushups on weight, 10 Mt. Climbers, pick up weight, walk back to starting point and repeat 5 times (work your way up to 10 trips)
Cool Down: Walk 5 minutes slowly to let your heart rate come back down. Do not stop abruptly!
Questions? Email me

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