CTS CHALLENGE: May 6 – Total Body +Cardio Interval Training

jesindc · May 2013

Monday, May 6: Total Body + Short Cardio Interval Training

We are doing fewer repetitions, so try to bump your weights up a little more, if you are using the same weight, do an extra 5 reps.

10 Deadlifts
Here is how to do them:

http://www.youtube.com/watch?v=sLqn0uP6iCU
Here is how to do them with Dumbbells:

http://www.youtube.com/watch?v=mN1IUo18HXs

10 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

10 Underhand Grip Lat Pulldown
This is the same as a regular lat pull down, but your palms are facing toward you. Here is how to do them: http://www.menshealth.com/workout-center/e/underhand-grip-lat-pulldown/26794

10 Reverse (for a more advanced exercise, begin standing on a step)
Here is how to do them:

http://www.youtube.com/watch?v=ZnsiENzE2iA

10 Dumbbell Prone Cuban Snatch
Here is how to do them:

http://www.youtube.com/watch?v=5owlU4Wjg84

10 Crunches (preferably on a stability ball)

10 Reverse Crunches
Here’s how to do them:

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

10 Side Crunches
Here’s how to do them:

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

Prone Cobra Pose held for 60 seconds
Here’s how to do it:

http://www.youtube.com/watch?v=iv3OdfmYrJ8

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: