Intermediate's Workout Plan Week 5 - Day 3

Day 3: Legs and Shoulders

2 minutes warm up- high knees or jumping jacks

Using a timer or counting in your head you’re going to be doing as many repetitions of each of the exercises back to back with as little rest as possible (resting only when you really need a break). The 1st round you’ll be going 60 seconds (1 minute) on EACH exercise move.

Round 1:

-    Rear Lunges with a kick (see video for instruction. You can instead do alternating lunges if that’s better for you. I’d recommend actually doing ONE leg at a time (if you do the rear lunges with a kick) doing 30 seconds of reps on the right leg then 30 seconds as many as you can on the left).
-    Dumbbell Side Raises (Use a weight that is challenging but possible to complete a full minute of.)
-    Squats or Frog Leaps (see video for instruction on frog leaps if you’d like a more difficult move from the regular squat)  
-    Military Dumbbell Press - (Use a weight that is challenging but possible to complete a full minute of.)
-    Plank Jumps- See video for instruction. This is a hybrid between the plank and a mountain climber. It’ll be working your shoulders as you keep your body up in place, your legs as you jump back and forth, your core, and it’ll add an element of cardio as it increases your heart rate.
*So you’ll be doing as many reps of each of these exercises within 60 seconds and then move to the next. A total of 5 minutes of exercise plus any time it takes between reps that you needed to take a break.

Get a drink of water and jog in place for 1 minute and then move onto Round 2.

Round 2: You are repeating the EXACT same thing but as many reps as you can within 45 seconds before moving to the next move.

-    Rear Lunges with a kick  
-    Dumbbell Side Raises
-    Squats or Frog Leaps
-    Military Dumbbell Press
-    Plank Jumps

Get a drink of water and jog in place for 1 minute and then move onto Round 3.

Round 3: You are repeating the EXACT same thing but as many reps as you can within 30 seconds before moving to the next move.

-    Rear Lunges with a kick  
-    Dumbbell Side Raises
-    Squats or Frog Leaps
-    Military Dumbbell Press
-    Plank Jumps

Get a drink of water and jog in place for 1 minute and then move onto Round 4.

Round 4: You are repeating the EXACT same thing but as many reps as you can within 20 seconds before moving to the next move.

-    Rear Lunges with a kick  
-    Dumbbell Side Raises
-    Squats or Frog Leaps
-    Military Dumbbell Press
-    Plank Jumps

*Optional/Extra- if you feel like you have a bit more energy do round 4 TWICE so do 20 seconds but instead of stopping after the Plank Jumps start immediately again at rear lunges with a kick and go down the list one more time doing each move 20 seconds.

Because these workouts are short you also have the option to add an additional 10-20 minutes of slow, long-distance cardio such as biking, jogging (in place or outside), swimming, elliptical etc. It MUST be done POST (meaning after) the body weight exercises though (so not before you did the workout) .

Great Job! Workout is complete. Finish with some leg and shoulder stretches as you cool down.
  • By admin
  • 2/5/2014

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