This workout will only take you 11 minutes!
Or, in the spirit of the triple play day, do it 3x for 33 minutes!
Here is Your Weekend Warrior Workout
(Modified from a workout by Truthaboutabs.com)
If you've been following my blog for long, or have been in any of the Strategic Wellness programs, you know how I feel about the benefits of High Intensity Intervals. (HIIT)
Here's a high intensity workout that takes only eleven minutes to do. (Unless you're going to take the Triple Play Challenge.) Even if you're in good shape, if you work hard with good form, you'll end up in a pool of sweat!
Give yourself a metabolism burst that compares to an hour of easy running.
2 minutes: Alternating DB Swings.
Take a dumbbell in one hand or even in both hands. Swing the dumbbell(s) in front of you and make sure your arm is as straight as possible. Let it arch up until it is directly over your head. If you do it with one arm alternate your arm every five reps. Do as many reps as possible for three minutes straight. Rest one minute and go on to step 2.
3 minutes: Alternating arm dumbbell snatches.
Hold the dumbbell on the floor and perform a high pull. When the dumbbell is on its highest point drop your hips, drive under the weight by rotating under the dumbbell. At the same time quickly extend your elbow. Pay absolutely attention that the weight is over the top of your shoulder and that your torso is in an erected position. Alternate your arms every five repetitions and again do as many reps as possible.
Note: In those first six minutes of non-stop swings and snatches you are already burning some serious fat and calories! Keep up the hard work!
Minute 6 to 7: Dumbbell renegade rows.
Start in a push up position and perform one pushup. While your body is at the top put one dumbbell up to your arm pit. Repeat the push up and pull the other arm up. Keep in mind to keep a good posture and stabilize your body when one dumbbell is raised. Do ten repetitions each arm and rest thirty seconds.
Minute 7 to 9: Floor mountain climbers
Start in a pushup position and keep your head in one line with the body. The stomach muscle must be contracted throughout the range of motion. Bring the right knee to the chest and then back to starting position. Alternate quickly to the other leg and continue this movement. Do repetitions for only a half minute maximum. Rest thirty seconds and move on to the next two minutes.
Minute 9 to 11: Floor mountain jumpers (Thrusters)
This is the last mini exercise in this sequence you have to do. Again do reps for only a half minute maximum and you are ready.
Get into a plank position. Jump both knees in towards your chest at the same time. Jump back out to a plank.
This short but very high intense full body workout is one of the best full body workouts to get a flat stomach and get six pack abs. It is far better to do full body workouts then wasting your time with slow cardio or direct abdominal exercises such as crunches and sit-ups. Keep in mind that you need to take care of your nutrition as well.
Or, in the spirit of the triple play day, do it 3x for 33 minutes!
Here is Your Weekend Warrior Workout
(Modified from a workout by Truthaboutabs.com)
If you've been following my blog for long, or have been in any of the Strategic Wellness programs, you know how I feel about the benefits of High Intensity Intervals. (HIIT)
Here's a high intensity workout that takes only eleven minutes to do. (Unless you're going to take the Triple Play Challenge.) Even if you're in good shape, if you work hard with good form, you'll end up in a pool of sweat!
Give yourself a metabolism burst that compares to an hour of easy running.
2 minutes: Alternating DB Swings.
Take a dumbbell in one hand or even in both hands. Swing the dumbbell(s) in front of you and make sure your arm is as straight as possible. Let it arch up until it is directly over your head. If you do it with one arm alternate your arm every five reps. Do as many reps as possible for three minutes straight. Rest one minute and go on to step 2.
3 minutes: Alternating arm dumbbell snatches.
Hold the dumbbell on the floor and perform a high pull. When the dumbbell is on its highest point drop your hips, drive under the weight by rotating under the dumbbell. At the same time quickly extend your elbow. Pay absolutely attention that the weight is over the top of your shoulder and that your torso is in an erected position. Alternate your arms every five repetitions and again do as many reps as possible.
Note: In those first six minutes of non-stop swings and snatches you are already burning some serious fat and calories! Keep up the hard work!
Minute 6 to 7: Dumbbell renegade rows.
Start in a push up position and perform one pushup. While your body is at the top put one dumbbell up to your arm pit. Repeat the push up and pull the other arm up. Keep in mind to keep a good posture and stabilize your body when one dumbbell is raised. Do ten repetitions each arm and rest thirty seconds.
Minute 7 to 9: Floor mountain climbers
Start in a pushup position and keep your head in one line with the body. The stomach muscle must be contracted throughout the range of motion. Bring the right knee to the chest and then back to starting position. Alternate quickly to the other leg and continue this movement. Do repetitions for only a half minute maximum. Rest thirty seconds and move on to the next two minutes.
Minute 9 to 11: Floor mountain jumpers (Thrusters)
This is the last mini exercise in this sequence you have to do. Again do reps for only a half minute maximum and you are ready.
Get into a plank position. Jump both knees in towards your chest at the same time. Jump back out to a plank.
This short but very high intense full body workout is one of the best full body workouts to get a flat stomach and get six pack abs. It is far better to do full body workouts then wasting your time with slow cardio or direct abdominal exercises such as crunches and sit-ups. Keep in mind that you need to take care of your nutrition as well.
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