Total Body Blast
This workout is going to give you cardio bursts with your strength in 45 minutes, THAT's RIGHT!! Grab your shoes, a water bottle, towel, your weights and clear floor space and let's kick it in to high gear.
Each set is to be performed 2x through before moving on to the next set. Of course you will take a break or adapt as needed, less reps, only 1 set, etc. Always begin your workout with a 5 minute warm up. I know blah, blah, blah she says that every time but it is important to prepare you body for movement before jumping right in.
Scroll to the bottom for video link of exercise demos or reach out to me with any questions.
Set #1
- Squats - 16 reps
- Curtsy lunges - 12 reps each leg (modify with regular lunges if needed)
- Russian twist - 16 reps (with or without a weight) modify with feet on floor
- In and out legs - 12 reps
- 💓 30 seconds each: Jog in place / high knees
Set #2
- Standing chest fly - 16 reps
- Hammer curl - 16 reps
- Bicycle - 16 reps
- Alternate leg lifts - 12 reps
- 💓 30 seconds each: Plank jacks / Jump squat
Set #3
- Deadlift w/row - 16 reps
- Alternate step out squat - 12 reps
- Full sit up (with or without weight) - 16 reps
- Side plank lift - 12 reps
- 💓 30 seconds each: Mountain climbers / Burpees
Set #4
- Overhead lateral raise (palms turn in towards each other overhead) - 16 reps
- Straight arm triceps extension - 16 reps
- Wood chop - 12 reps
- Plank with knee to opposite elbow - 12 reps
- 💓 30 seconds each - squat jacks / speed skater
Click below:
Be Safe, Be Happy, Be Healthy
Sincerely Ricarda (Rickie) Alleman
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