has hit the fitness world
" WAM BAM"!
Now you either are nodding your head in agreement or thinking what the heck is Paula C talking about. WOD is a "tidy sweat fest business" and I encourage you to have a go - if you dare!
From jump chins, burpees, froggers, pushup's and more the body will enter into a Sweaty Betty euphoria of absolute fat blasting, extreme and insane workout brilliance. Yes, you may want to vomit at the end BUT this is good! "I think"
P.S keep reading cause there is a sweat journey at the end!
Having exercised in fitness facilities for the past 24 years, I have taught myself everything I know today by Certifying as a Personal Exercise/Lifestyle Coach & Group Fitness Instructor, read the books on the many varieties of workouts and exercises available plus read cover to cover the Muscle & Fitness and Oxygen Fitness magazines.
BUT with all of this knowledge under my lycra gym pant belt I realized, hey I have hit a major exercise BOREDOM bump in my regular workout routines!! (sound familiar) and so began my journey of physical fitness enlightenment.
With a little help from my friend "You Tube" & a dash of my own knowledge and expertise, I have designed my own 20, 30 minute and longer sweat fest workouts.
GENTS I invite you to give this a go!
included at set 3 so that you will give 150% max push
during each set. If you do not wish to take a break, continue
with the OR exercise stated in set OR cardio (I love to skip)
3. Each set is 5 minutes
bicycle,treadmill, elliptical trainer etc)always include a
warm up prior to workout as well as ensuring your upper body,
hips and knees are warm.
This is a 25-30 minute workout. You may shorten by removing one or two sets of exercises or lengthen by repeating each set twice before moving onto the next set to make for a "tidy" 50 minute routine. In the 50 minute workout complete a 10 minute cardio warm up first.
*Google; any exercises you do not know how to perform.
Set One: 50 Second Go, 10 second Rest
Alt high knee lateral jumps 8lbs
Squat, knee lift with bicep curl 10lbs - 12lbs (alt knee lift)
Burpee, spider (no pushup)
Standing Shoulder Press into Triceps overhead extensions (you may add a squat if you wish) 10lbs+
Set Two: 50 Second Go, 10 Second Rest
5 Jump Squats, 5 Normal Squats (add weight if you wish 8lbs+)
Push-ups with alt shoulder touch
Alt(5)Mountain Climbers(5)Plank jumping jacks(5)Twisting Pistons
Alt Front & Side deltoid raises 8-10lbs+
Plank with alt (5) knee taps & (5) hip taps OR Skip
Set Three: 50 Seconds Go, 10 Second Rest
High Knee jumps
Bent over rows 12lbs+
Burpee with tricep push up & spider
1 minute rest OR Jumping Jacks 5lbs OR Skip
Set Four(five exercises last set): 50 Seconds Go, 10 Second Rest
Jump lunges (8lbs) use weight if you wish
Bent over rows with alt Tricep kickbacks 8-10lbs+
Plank hold count(5), Roll to windmill left side, hip raise 5, Roll to windmill right side, hip raise 5 times
Burpee, push up, spider, push up, (5) mountain climbers
** Disclosure; This workout is for the fit only and those who have been passed by their doctor to exercise. It is not a workout for the faint hearted or beginners. Please take care at all times during your workout, we encourage only correct form and technique during workouts. Take breaks if and when required, should you feel faint at any point please do not continue with the workout.