No Weights! Just use your bodyweight and BLAST this WORKOUT! We are keeping this workout super SIMPLE Today! So simple you may have thought we didn’t finish writing the post. But when your workouts are driven, focused, and consist of great form you get results and feel the BURN! This is designed to be done in 3 complete cycles yet if your a Rockstar and want to push yourself, try it up to 5 complete cycles! We found this from Domestic Mama, and we enjoyed how this simple workout made us feel the burn we just wanted to share it.
By: Brian Shaw
Anything worth building must start with a solid foundation. This statement is true in every aspect of our lives, but none more important than our physical fitness. This workout will challenge what you have always believed were your limits in leg training. Take a deep breath, and get to work!
At this time finish off with abdominal work.
When you are ready to take your training to the next level, workouts with the intensity required to complete programs such as this will help you break through plateaus and shock your body into growth.
Here is the program:
REPEAT x 3
REPEAT x 3
Each exercise should be initiated with minimal rest in between (approximately 15 seconds) to maintain intensity. Kettlebell weight may be adjusted based on fitness level and intensity desired.
Train hard today!
At RED Fitness Lounge we enjoy changing things up so you never get bored, so try this workout and tell us how you felt!
If you want a program that provides early muscle fatigue, and then the opportunity to push through your limits, try this full body blast that hits hard below the waist early, then asks for more!
–> Squats (holding weighted kettle-bell of dumbbell with straight arms @ shoulder level) x 25, and hold for 5 sec on last rep
–> Around the world lunges (front, side, and reverse = 1 rep) x 10 reps each leg (alternating)
–> 1 leg walkouts x 10 reps each leg (remember to bend you knee as you crouch down, and try not to let opposite foot touch the floor)
–> V-sit position, bring elbows into opposite knees x 30 reps each side (alternating one side to the other, rapid and maintaining proper form)
REPEAT 3 times
–> Burpee into push up x 1, directly into knee raises x 5, 12 reps
–> Lying skull crushers x 15 reps (can lie on bench or use mat on floor)
–> Exercise ball wall sits with bicep curls x 15 reps (legs static with knees bent to 90 degrees throughout set)
–> Oblique crunch on Exercise ball x 20 reps each side (lying with ball supporting hip, leg closest to ball bent, farther leg extended for balance)
REPEAT 3 times
–> Deep lunge position with hands to floor, back leg moves in and out without foot touching floor x 25 reps each side (keep forward knee as close to 90 degrees as possible)
–> High lat cable rows x 15 reps
–> Lying on back, medicine ball between knees, pull in using lower abdominals x 25 reps
–> Kettle-bell swings side-to-side x 12 reps
REPEAT 3 times
Repetition ranges can be modified to fit your training level, and allowing for completion of the entire program. Use this guide to gradually elevate your number of reps, as well as the amount of weight you can apply to each exercise.
Train hard today!!
Who says you need 4 walls and fitness equipment to push your training to the next level? Try this new garage training program and experience a tempo that will challenge your thinking about traditional workout routines. Here at Red Fitness Lounge we utilize a parking structure that provides a long, gradual 9% incline to provide that extra intensity, as well as an 8 step staircase in the same location.
The Majority of Parking Garages are structured the same way, gradual incline and plenty of stairwells, so try out this workout and enjoy the burn!
Your goal for completion of this program should be in the range of 45 minutes. Once you have obtained this time, try increasing rep ranges or distance travelled for selected exercises.
Have fun, and train hard!