Featured Review

1-Hour Wonder Workout


I found today's workout years ago in a SELF Magazine while on an airplane.

I am so glad I found it because it's a keeper!

I like to pull this one out every now and then because it incorporates "longer" chunks (3-5 minutes) of cardio and hits all major muscle groups.

You'll need: Treadmill/Elliptical Stationary Bicycle Jump Rope 5-8 pound dumbbells (or resistance bands) Flight of Stairs Pull-up Bar

**No treadmill, elliptical, or stationary bike? No problem! Run outside, run up and down the stairs, walk or jog in place or around the room, jump rope, skip, hop, slither... Whatever makes you happy! If you can, use different cardio exercises. Walking and running work different muscle groups than riding a bike or jumping rope. Running stairs engages your quads and glutes more than just running in place. Do your best with what you have. No pull-up bar? Can't do pull-ups? Use a resistance band or towel and do Lat Pull-Downs instead. Just keep your elbows wide and contract your back muscles.

1 Hour Wonder Workout (SELF Magazine)

Printable PDF

  1. 5 minute treadmill warm-up @ 6mph

  2. Stretch

  3. 10 Jumping Jacks, 10 Push-ups

  4. Upper Body Circuit with 5-lb. weights

  5. 10 1-arm rows

  6. 10 lateral side raises

  7. 10 front raises

  8. 10 bicep curls to overhead press

  9. 5 Push-ups, 5 Burpees

  10. 30-seconds alternating jump lunges

  11. Run up and down flight of stairs 2 times

  12. Stationary bike: 5 minutes @ level 10-15

  13. 10 Jumping Jacks, 10 Push-ups

  14. Abs Circuit

  15. 10 crunches

  16. 15 crunches, hands under tailbone, curl knees to chest

  17. 15 crunches, legs extended

  18. 15 full sit-ups, feet planted

  19. 30 seconds straight leg flutter kicks

  20. 30 seconds leg scissors

  21. 15 second plank hold

  22. 3-minute treadmill @ 7mph

  23. Repeat Abs Circuit

  24. 10 Jumping Jacks, 10 Push-ups

  25. Assisted Pull-ups-3 x 10 reps

  26. 3-minute jump rope

  27. Repeat Upper Body Circuit

  28. 3-minute jump rope

  29. 30 second plank hold

  30. Repeat stair run

  31. Pull-ups: 3 sets of 6

  32. 3 minutes bike @ level 10

  33. 10 Push-ups

  34. 3 minutes jump rope

Be sure to follow us on Facebook, Instagram, and YouTube (see the links in the right-hand side bar). And share the workouts with your friends! Let's spread the message of health and fitness all over the world! Like and leave comments, suggestions, or questions too!

Tag Cloud

© 2016 Six Pack Guinea Pigs

  • Grey Facebook Icon
  • Grey Twitter Icon
  • Grey Google+ Icon