CTS CHALLENGE – June 17: Total Body + Short Cardio

jesindc · June 2013

Monday, June 17: Total Body+ Short Cardio

8 Front Squat/ Push Press
Here’s how to do them:

http://www.youtube.com/watch?v=gdPSVQrR-mw

Repeat for 2-3 sets

8 Step Ups
Here’s how to do them:

http://www.youtube.com/watch?v=dQqApCGd5Ss
(If you don’t have access to a step, you can do this exercise on your stairs).

8 Dumbell One Point Row (5 with left leg raised and 6 with right leg raised)
Here’s how to do them:

http://www.youtube.com/watch?v=beUPMn7APF4

Repeat Step ups and Rows for 2-3 sets

8 Static Lunge w/ Rear Foot Elevated (10 on left leg and 10 on the right leg – you can either hold dumbbells at your sides, or you can hold one weight against your chest)
Here’s how to do them:

http://www.youtube.com/watch?v=MMtUYs2rIP8

8 Push-ups (Any kind of fine, but try to push yourself)

Repeat lunges and push-ups for 2-3 sets.

1 120-Second Plank
Here’s how to do them: http://exercise.about.com/od/abs/ss/abexercises_10.htm

8 Cable Horizontal Wood Chop
Here’s how to do them:

http://www.youtube.com/watch?v=UuaM6ePZGFw
If you don’t have access to a cable machine, here is the alternative (you can use a medicine ball or weights):

http://www.youtube.com/watch?v=WQF1jfOqFXY

Repeat Planks and Chops for 2-3 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: