Personal Health Intiative Training

Today’s workout

Today’s morning workout. This evening I go to Zumba class to get in some extra cardio! FUN! 🙂

May 23, 2011

The kick your a@#! Workout

(Courtesy of Jillian Michaels, Making the Cut 30 day workout plan).  This is only ONE day. It is a challenging plan but boy do you get results!!

5 circuits each done twice for a total of 10 circuits. Rest is only 30 seconds in between each circuit. Follow with a few minutes of steady state cardio for extra calorie burn.

Circuit 1

  • Wide-grip lat pull-downs(Drop-set, perform one at max weight, drop 1/3 of the weight and perform 6-8 more reps)
  • Underhand grip pull downs (15 reps, then hold at mid-point position till muscle failure)
  • Hamstring curls (15 reps)
  • 60 second treadmill run 6 mph at 12 incline

Circuit 2

  • Terry pulls(Pyramid up with weight for 20, 12, 6-8 reps)
  • Back Kicks with shoulder press (10 reps each leg)
  • Jumping Lunges (20 total)
  • 60 second treadmill run 6 mph at 12 incline

Circuit 3

  • Seated Row(One rep at max weight, drop 1/3 of the weight, then do 6-8 more reps)
  • Step-ups (40 reps)
  • Butt Kicks (60 seconds)

Circuit 4

  • Incline Bicep Curls (10 each arm)
  • Standing Hamstring Curls (10 reps each leg)
  • Plank Pulls (Stability Ball 25 reps)
  • Butt Kicks (60 seconds)

Circuit 5

  • Supermans (hold mid-point position for 20 seconds)
  • Bicycle (25 reps)
  • Plank (hold for 60 seconds)
Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

Tag Cloud

%d bloggers like this: