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This is Going to Hurt

September 27, 2013

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I mentioned in a previous post that I was writing a new gym routine to make up for the fact that I’ve had to cut out running. A couple weeks and a few tweaks later I’ve come up with something that is absolutely kicking my ass in a really good way. If you’re looking to switch it up and shock your body this one will definitely do it for you. Remember, I’m not a professional of any kind and have no idea what your fitness level is, so be smart and don’t hurt yourself!

Day 1 – Back and Shoulders
Use weights that are light enough to let you complete 12-15 reps of each without resting between exercises. Rest for one minute after completing the circuit. Do each circuit three or four times.

Circuit 1
Lat Pull-downs
Dumbbell Bent Over Rows
Military Presses
Rowing (1 minute)

Circuit 2
Seated Rows
Barbell Upright Rows
Dumbbell Flies
Rowing (1 minute)

Day 2 – HIIT
Use a body bar that is light enough to let you complete 15-20 reps of each without resting between exercises. Rest for one minute after completing the circuit. Do each circuit three or four times.

Start with your cardio of choice for ten minutes alternating 1 minute full-out / 2 minutes recovery / 1 minute cool down at the end.

Full Body Circuit (adapted from M&F Hers)
Push-ups
Hang Pull
Alternating rear lunge and press (10 each side)
Overhead squat
Good morning

Ab Circuit
Dumbbell crunch
Reverse crunch
Exercise ball side crunch (10 each side)
Plank

Day 3 – Chest Circuit
Use weights that are light enough to let you complete 12-15 reps of each without resting between exercises. Rest for one minute after completing the circuit. Do each circuit three or four times.

Circuit 1
Incline barbell bench press
Alternating dumbbell bench press (7 each side)
Decline push-ups
Skipping (1 minute)

Circuit 2
Barbell bench press (flat back)
Decline cable presses
Lateral dumbbell raises
Skipping (1 minute)

Day 4 – HIIT
Use a Kettlebell you can carry/swing for the entire circuit. Again, you won’t put this down until the push-ups, so be honest with yourself!

Start with your cardio of choice for ten minutes alternating 1 minute full-out / 2 minutes recovery / 1 minute cool down at the end.

Full Body Circuit
Lateral Walking Kettlebell swings
Kettlebell Rounds
Sumo Squat w/ Kettlebell
Push-ups

Ab Circuit
Hanging or Lying Leg Raise
Lying Leg Tucks
Kick-outs

Day 5 – Legs
Use weights that are light enough to let you complete 12-15 reps of each without resting between exercises. Rest for one minute after completing the circuit. Do each circuit three  times.

Circuit 1
Barbell Squats
Alternating Lunges w/ Dumbbells (10 each side)
Running stairs (2 minutes)

Circuit 2
Leg presses
Reverse Alternating Lunges w/ Dumbbells (10 each side)
Running stairs (1 minute)

I’ve built in two rest days a week – trust me, you’ll need them. If you’re feeling frisky on your rest day, do some yoga or a couple of sets of 55’s just to keep loose.  And remember, with this amount of exercise, it’s important to eat really well and keep yourself fueled. You have to feed the machine!

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From → HIIT, Weights, Working Out

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