Advanced Workout Plan Week 10 - Day 5

2 minutes warm up- high knees or wall jumps

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:

-    Hammer Curls (see video for instruction. You can use either dumbbells or a fitness band that you stand on for an added degree of difficulty) 
-    Dips (You can do these on a bench, stair, chair that is up against the wall…basically anything stable that is at about knee to waist level, or lower for harder difficulty.)
-    V-bicep curls (see video for instruction. Use a dumbbell weight that is challenging but that you can do for a full minute) 
-    Overhead Tricep Extensions - (Use a weight that is challenging but possible to complete a full minute OR using a fitness band for harder resistance.)
-    Mountain Climber Burpee- See video for instruction. This is a hybrid between the mountain climbers and a burpee. You do 4 mountain climbers and then you jump up (like you do when you finish a burpee) then go straight back into 4 more mountain climbers, etc.
*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.

-    Hammer Curls
-    Dips
-    V-Bicep Curls
-    Overhead Tricep Extensions
-    Mountain Climber Burpee

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.

-    Hammer Curls
-    Dips
-    V-Bicep Curls
-    Overhead Tricep Extensions
-    Mountain Climber Burpee

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.

-    Hammer Curls
-    Dips
-    V-Bicep Curls
-    Overhead Tricep Extensions
-    Mountain Climber Burpee

Get a drink of water and jog in place for 1 minute and then move onto Round 5.

Round 5: You are repeating the EXACT same thing but as many reps as you can within 60 seconds (this will be very difficult as you’ll be so fatigued and be increasing back up to 60 seconds of intensity… just do the best you can) before moving to the next move. 

-    Hammer Curls
-    Dips
-    V-Bicep Curls
-    Overhead Tricep Extensions
-    Mountain Climber Burpee

For those that have extra time to work out you have the option to add an additional 10-20 minutes of slow, long-distance cardio such as light 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). I’d like it to be more a slow long-distance since tomorrow is HIIT training.

  • By admin
  • 3/9/2014

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