Featured Review

1-Hour Wonder Workout

January 7, 2016

 

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

    1. 10 1-arm rows

    2. 10 lateral side raises

    3. 10 front raises

    4. 10 bicep curls to overhead press

  5. 5 Push-ups, 5 Burpees

  6. 30-seconds alternating jump lunges

  7. Run up and down flight of stairs 2 times

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

  9. 10 Jumping Jacks, 10 Push-ups

  10. Abs Circuit

    1. 10 crunches

    2. 15 crunches, hands under tailbone, curl knees to chest

    3. 15 crunches, legs extended

    4. 15 full sit-ups, feet planted

    5. 30 seconds straight leg flutter kicks

    6. 30 seconds leg scissors

    7. 15 second plank hold

  11. 3-minute treadmill @ 7mph

  12. Repeat Abs Circuit

  13. 10 Jumping Jacks, 10 Push-ups

  14. Assisted Pull-ups-3 x 10 reps

  15. 3-minute jump rope

  16. Repeat Upper Body Circuit

  17. 3-minute jump rope

  18. 30 second plank hold

  19. Repeat stair run

  20. Pull-ups: 3 sets of 6

  21. 3 minutes bike @ level 10

  22. 10 Push-ups

  23. 3 minutes jump rope

 

 

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