Day 18: Cardio And Arms

Instructions

Remember to do your warm ups before you begin your daily workouts and cool downs after.

Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.

Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.

Circuit 1

(1) Burpees

Set Up: Stand with your feet shoulder width apart, squat down, placing your palms outside and slightly forward of your feet.

Action: With your weight supported by your hands, thrust your feet backward to the traditional up position of the standard push-up. Do one push-up and return to the up position, then jump (or walk) your feet toward your hands in one movement, then stand in the start position and repeat.

(2) Two-Hand Overhead Extension

Set Up: Stand with your feet shoulder width apart and your knees slightly bent, Hold one dumbbell with both hands and extend your arms over your head.

Action: With your arms in the same position, lower the dumbbell behind your head. Pause for a count, return to your starting position.

(3) Box Hop

Set Up: Stand next to either a small box or block, with your arms at your sides.

Action: Bend your knees slightly, then hop over and to the other side of the box. Land lightly on the balls of your feet and immediately reverse to return to the start.

(4) Reverse Dumbbell Curl

Set Up: Stand with your shoulder width apart. Hold a dumbbell in each hand. With your palms facing down.

Action: Bend your elbows and raise both arms up in a smooth arc until elbows are 90 degrees. Pause and squeeze for a count then lower to the start.

Circuit 2

(1) Skaters

Set Up: Stand with your feet hip width distance.

Action: Leap out with left leg, crossing it behind your right, and your left hand reaching across your body to touch your left toes. Repeat on the opposite side.

(2) Tricep Kick Back

Set Up: Stand with a dumbbell in each of your hands, bend your knees and lean forward from your hips until your torso is parallel to the floor. Raise your arms and bend them 90 degrees so that your elbows point behind you, with your forearms parallel to the floor.

Action: Slowly extend your arms to bring the dumbbells behind you, keeping your arms close to your torso. Hold for a count then return to starting position.

(3) Frog Jump

Set Up: Stand with your feet wider than shoulder-width apart, toes turned out slightly. Squat down.

Action: Jump forward landing in squat position, then jump back.

(4) Zoltman Curl

Set Up: Stand with your shoulder width apart. Hold a dumbbell in each hand with your palms facing up.

Action: Bend your elbows and raise the weights up in a smooth arc until elbows are 90 degrees. At the top of the curl, turn your palms down, then slowly lower them in this position.

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