Total Body Blast

Talk about some sore musculars.

Start with a warm-up, anything to get your body warmed up.  It’s so important that you don’t start strength training with tight and cold muscles, so do something fun!  I started with a HIIT treadmill workout to get some good, quick cardio in.

5 min walk (Incline 5.0)
10 mins: 40 sec @ 4.0 pace, 20 sec @ 8.5 pace (Incline 0)
2 min walk (Incline 5.0)

Total Body Blast
Each circuit of arm exercises is to be completed twice. Do 12 reps of each exercise and make it challenging.  It’s easy to take strength training easy, but challenge yourself to fatigue-it pays off.

Lat pulldown
Dumbbell chest flyes
Lateral side raises
25 pushups

Legs – Bulgarian Split Squats
12 each leg
15 reverse crunches on bench
10 each leg
20 crunches on floor
8 each leg
20 crunches on stability ball
6 each leg
20 oblique crunches on stability ball
12 each leg

Seated Row
Dumbbell chest press
Overhead tricep extension with cables
25 pushups

Legs – Squats w/stability ball against wall
2×25, hold for 20 seconds
Laying hip raises with feet on bench (2×25)

Overhead shoulder press
Tricep dips
Bicep curls
Chest press (or pushups)

Legs – Deadlifts
12
15 reverse crunches
10
20 crunches on floor
8
20 crunches on stability ball
6
20 oblique crunches on stability ball
12

20 calf raises
8 fire hydrants each leg
(Repeat twice)

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