It's time to shake up your workout

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 Spring shake up

    or should that be shape up...

    The arrival of spring leads us to spring clean up or refresh whether that be in our homes, garages, storage, life or your workout routine?!?!  It's time (overdue actually) for a fresh workout for you, me, anyone and everyone. I am not going to waste words but I do want to remind everyone it is important to have a regular fitness/exercise program throughout the year not just for certain seasons, holidays, events, etc.  We need to take care of our bodies like we would a high performance car.  Now with that said here is a new workout featuring Tabata style cycles and H.I.I.T.  Keep in mind make it your own, adjust what you need to fit your lifestyle and fitness level.

Strength cycles: each cycle contains two exercises, perform each exercise for 20 seconds and recover for 10 seconds.  Repeat each cycle 4x thru (adjust as you need). Please watch the demo video at the bottom of this post for exercise instruction.

#1 Legs
    ✤ Sumo-Plie'-Sumo squats
    ✤ Plie' squats

#2 Shoulders & back
    ✤ Alternating front & side deltoid lift
    ✤ Reverse fly with pinky's up

#3 Legs
    ✤ Deadlift
    ✤ Fixed position lunge*

#4 Biceps & triceps
    ✤ Bicep curl with rotation
    ✤ Overhead tricep extension

#5 Abdominals
    ✤ Oblique reach*
    ✤ Crunch with twist*

*Perform exercise on one side, quickly switch to other side, than 10 second recovery.

Cardio cycles: The cardio cycles will be done after the completion of each strength cycle.  Each cycle contains two cardio moves, perform each move 45 seconds and recover 15 seconds. Repeat each cycle 2x thru (adjust as needed).  No specific order and mix as you wish. 

💦 Squat jacks & Scissor jacks
💦 Speed skater & jog 1,2,3, knee
💦 Sumo squat and reach & butt kicks
** No cardio after abdominal cycle, go into your stretches.

Have fun!!

demo link

Sincerely,
Ricarda 'Rickie' Alleman

Be safe, be happy, be healthy
💓💦💪



    

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