WednesdayBring out your dumbbells (or makeshift dumbbells if you don't have equipment—there's not excuse not to get moving!). Do your warm up then do two sets of either 10 or 50 reps of each exercise. It's your choice. This time you're going to add a 100 meter jog between each exercise. Here we go:
- Dumbbell squat/curl/press (all one motion)
- Dumbbell alternating lunges
- Sit-ups/crunches with a dumbbell
- Dumbbell flies
- Dumbbell squats
- Dumbbell bent over rows
- Dumbbell deadlifts
- Overhead triceps extensions
- Dumbbell Hammer curls
- Flutter kicks
Finish off with a cool down and some stretching.
More: Start Stretching
"I feel the need, the need for speed!" is what you should tell yourself today. It's time to pick it up. You can do this work out on a track, at the park or around your neighborhood. It should be about 20 to 30 minutes. Jog a couple laps to warm up. Run each distance with about a minute break in between. Start with 100 meters. Then go to 200 meters. Or start at 400 meters and go to 800 meters then work your way back down 800 meters to 400 meters or 200 meters to 100 meters. Remember to modify the workout to your fitness level. You can take away or add. I like to add 1200 meters and 1600 meters to this pyramid. Do a couple cool down loops and stretch.
The weekend is almost here, so let's end the week with a bang. This time you're going to take all the exercises from Monday and Wednesday and put them together on one list. The goal is to go through the list only one time, but to do as many reps of each one as you can. Nothing to it, right? Do an exercise then 10 jumping jacks. Then do another exercise and run 100 meters. Then do another exercise and follow it up with five burpees. Repeat this between each exercise. This is a barn burner that'll really get your heart rate up, burn calories fast and keep it fun.
That's all there is to it. Now you can take this format and use the basic outline for the next four to six weeks. Take ownership of it. Make it yours. Add things that you like or remove those you don't. My motto is, "The worse it is, generally the better it is for me." The goal of this workout is to shock your body and really get you fired up. The sky is the limit, so remember: you get out of it what you put into it. Have fun and get after it. Can I get a Gut Check?!
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Active Expert, Joe Decker isan ultra-endurance power athlete and renowned fitness trainer who hashelped thousands of people get into shape. He has completed many of theworld's toughest endurance events, including the Badwater 135, and theGrand Slam of UltraRunning. In 2000, Joe broke the Guinness WorldRecords? Twenty-four-hour Physical Fitness Challenge to help inspireand motivate people to get fit. He is recognized as "The World'sFittest Man." Visit his website at www.joe-decker.com. You can also sign up for a customized strength training plan by Joe on Active Trainer.