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)
5 minute treadmill warm-up @ 6mph
Stretch
10 Jumping Jacks, 10 Push-ups
Upper Body Circuit with 5-lb. weights
10 1-arm rows
10 lateral side raises
10 front raises
10 bicep curls to overhead press
5 Push-ups, 5 Burpees
30-seconds alternating jump lunges
Run up and down flight of stairs 2 times
Stationary bike: 5 minutes @ level 10-15
10 Jumping Jacks, 10 Push-ups
Abs Circuit
10 crunches
15 crunches, hands under tailbone, curl knees to chest
15 crunches, legs extended
15 full sit-ups, feet planted
30 seconds straight leg flutter kicks
30 seconds leg scissors
15 second plank hold
3-minute treadmill @ 7mph
Repeat Abs Circuit
10 Jumping Jacks, 10 Push-ups
Assisted Pull-ups-3 x 10 reps
3-minute jump rope
Repeat Upper Body Circuit
3-minute jump rope
30 second plank hold
Repeat stair run
Pull-ups: 3 sets of 6
3 minutes bike @ level 10
10 Push-ups
3 minutes jump rope
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