Workout Wednesday ~ Full Body Challenge!

Workout Wednesday! Are you ready to push yourself?

Here is a full body circuit workout we think you will enjoy. It is nice because you can use a variety of equipment to do it. If you have a TRX, try to do the exercises with the TRX. It can also be done on a cable machine, with tubing or dumbbells.

Warm up: 2 rounds of 30 seconds intervals-Squat
-Overhead back extension (w/ wt) 
-Side lunge
-Reverse Lunges

Round #1: 45s/Exercise
-Chest Flies
-Chest Press
-Shoulder Scaption  
- Sprinter starter/ One leg hop jumps (both legs)

Round #2: 45s/Exercise
-Row
-Wide Row 
-Shoulder Frontal Raise 
-Squat Jumps
-Ground jumps

Round #3: 45s/Exercise
Bicep Curl
Bicep Curl wide
Tricep Extension
Tricep kickback
One-Leg Squat (both legs)

Round #4: 45s/Exercise
Shoulder Lateral Raise
Overhead back extension
Push up
Lunges
Lunge jumps

Cool Down & Stretch  

Remember to adjust appropriately for your fitness level and change any exercise you need to replace. Have fun with it but challenge yourself so you don't plateau but you get stronger.

 Although we do not list stretches for you to do, we expect you will stretch each muscle group holding each stretch for at least 20 seconds.

Hydration Reminder!

 During the duration of the workout, a good rule of thumb is about 10oz every 10-20 minutes. Remember that this will change depending on the temperature and humidity conditions in which you are training.  After working out, the recommendation is 16-24 oz of water per pound of body weight you lost during the workout. To measure your sweat loss, you must weigh yourself before the workout and then again after the workout. It is best to weigh yourself without clothing and shoes in order to have the most accurate measure. It is important not to weigh yourself in your sweat soaked clothes after your workout because it will add to your weight and lead to an inaccurate reading. The difference in weight from your post-workout weight to your pre-workout weight is the number of pounds in water you lost and must replenish. If this is not feasible for you to measure, continue to drink water after you finish your workout and aim for about 16-24 oz.

Get Fit For Workout Wednesday!

Challenge Accepted,
D & K


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