CTS CHALLENGE: June 10 – Total Body+Short Cardio

jesindc · June 2013

CTS CHALLENGE: June 10 – Total Body + Short Cardio Interval Training
Monday, June 10: Total Body + Short Cardio Interval Training

6 Romanian deadlift/bent over rows
Here’s how to do them:

http://www.youtube.com/watch?v=eiu3jjFPmcE

Repeat for 3 sets

12 Partial single-leg squats (6 on left leg and 6 on right)
Here’s how to do them:

http://www.youtube.com/watch?v=n2AQo3fAlYk

Personally, I have a hard time doing these on the floor. I find these easier to do from a step…
Here’s how to do these from a step:

http://www.youtube.com/watch?v=L4pviB_C0xM

6 wide-grip lat pull downs
Here’s how to do them:

http://www.youtube.com/watch?v=z7ei5hd5as8
**If you don’t have access to a machine, you can do this exercise with a resistance band. Here’s how: http://exercise.about.com/od/exerciseworkouts/ss/backexercises_8.htm

Repeat the squats and lat pull downs for 3 sets.

Prone Cobra Pose held for 90 seconds
Here’s how to do it:

http://www.youtube.com/watch?v=iv3OdfmYrJ8
** Holding this pose for 90 seconds is no joke. If you can’t do it yet, hold it for as long as you can, take a 15-30 second break and then complete.

6-YTWL
This one sounds more complicated than it is. You’re going to start in the same position as the prone Cuban snatch and move your arms in the shapes of the letters Y-T-W & L. You can do these on a bench or a stability ball.
Here’s how to do them:

http://www.youtube.com/watch?v=zZJwUSHo5Ak

Repeat Cobras and YTWLs for 3 sets.

6 weighted crunches.
Hold as much weight as you can on your chest. For a bigger challenge, use a stability ball.

6 Hip Flexions
You can either do Prone Jackknives:

http://www.youtube.com/watch?v=bE3_0xil7FU
Or if you don’t have a stability ball, do reverse crunches:

http://www.youtube.com/watch?v=hyv14e2QDq0

12 Side Crunches (6 on the left side and 6 on the right side)
Here’s how to do them:

http://www.youtube.com/watch?v=LlzoVGu88_o

Repeat all the crunches for 3 sets.

Short Cardio Interval Training: Today is a short cardio day. Any kind is fine (jogging, power-walking, biking, jumping rope, swimming, etc). You want to get your heart rate up very high for 1 minute and then back off a little for two minutes to allow your heart rate to come back down. Your cardio should be at least 15 minutes. Most of Jillian Michaels routines would be perfect.

Recommendations:
30 Minute Interval Training by CafeMom: