"RockStar"
Warm-up jog - to a song (probably about 4-5 minutes)
10 Squats, 10 front lunges (each side), 10 back lunges (each side) 10 switch lunge jumps (only counting on one side) and wall sits to the end of song
10 Bicep Curls, 10 French Curls, 10 Chest press, 10 kickbacks (all with 8lb weight), 10 push-ups, hold push-up plank until the end of the song ;-)
Jump Rope - 1 min, (no idea what to call - ) Gallop? across room and back lunging at the end 1 min, repeat both, Jumping jacks to end of song
15 Hip Rocks, 15 Straight leg raises, 15 crunches, 15 crunches R, 15 crunches L, 15 Full Body
15 Kickback Right and Left (on all fours - leg raises), 15 pulses Right and Left, Hold each side 30 seconds, 30 butt squeezes (on back), 30 butt squeezes with knees, Hold lift for 30 seconds
Cool down
Nice creative work out. I've always had a problem with warm ups...I find them boring. My usual warm up is 10 minutes of low and slow cardio (heart rate around 110-120) followed by 10 squats, 10 push ups, 10 lunges, 10 sit ups 2-3 rounds...similar to the CF warm up. Any suggestions I need to add? This warm up is done before every work out.
ReplyDeleteYour warm-up looks pretty good to go Justin. If I had to pick something to add it would be some foam roller(smr) and sub-scapular push-ups. 2 maybe 3 sets of 10. Are you familiar w sub-scap push-ups?
ReplyDeleteno sir...
ReplyDeleteYou set up as if your going to do a standard push up, but there's no change of the elbow angle(keep locked at the elbows. You squeeze your scaps together then spread them apart...protract/retract) You will move up and down for a very small travel. Shoulder blades together,shoulder blades apart, 1. Maintain that 180 dgrees at the elbows! It's a great warm-up for the shoulder harness, especially before pressing.
ReplyDeleteThank you sir!
ReplyDeleteI have another workout from a female reader to contribute:
ReplyDeleteI am always pressed for time because I workout on my lunch hour (working mom and whatnot...)
Anyway, my goal is to get a good workout in quickly. I start with 10 minutes on the stepper, dialing down the resistance and increasing speed as I go. Then I go to the treadmill and alternate between seven minutes at 3.8 mph with 10% incline and seven minutes at 4 -5 mph with 5.5% incline. I do 3 sets of alternations.
Then I head to the assisted pullup machine and go for the lowest assistance I can manage. I do 10 at that level, then move the weight up for one notch more assistance and do 10 more. Another notch, and do as many as I can.
This is just an example. I vary the cardio type and body part focus day-to-day to ensure I am getting balanced results. Whatcha think?