Dumbbell Clusters
Photo Credit: David
Follow this workout plan this week and notice results! This is a five day a week workout schedule. You can choose to workout whenever you want and you can do the workouts out of order. Whatever works best for you. I hope this helps you generate more ideas.
Week of August 18, 2014
Monday: Warm up and then run for 30 minutes with at least 4 intervals of 30 second sprints
Tuesday: Warm up and then do some tabata anywhere you want and do these: burpees, mountain climbers, jumping jacks, squats and lunges
Wednesday: Rest. Rest days are just as important as working out.
Thursday: Go to the gym and do 10 minutes of rowing, 4 sets of as many as you want of bench press, back squats and front squats with a barbell. Remember to take breaks in between each set.
Friday: Rest
Saturday: Warm up and then do as many reps as possible in 20 minutes of 10 pushups, 20 squats and 100 mountain climbers.
Sunday: Jog in place as a warm up and sprint outside for 30 seconds and rest for 4 minutes in-between. Repeat this 8-10 times.
Week of August 25, 2014
Monday: Rest day or active rest by walking at least two miles
Tuesday: Go to the gym and do lap swimming for 30 minutes (hard as you can) or do elliptical for 45 minutes changing up the resistance
Wednesday: Run a .5 mile and take a one minute rest in between. Try to make it up to 3 miles.
Thursday: Do ( 50 sit ups, 20 burpees, 100 jumping jacks and 1 minute plank ) x 5
Friday: Rest
Saturday: Warm up and do tabata kettlebell swings, wall balls, dumbbell snatches and shuttle sprints at the gym. At the end of your workout do a two minute wall sit.
Sunday: Warm up and do CINDY, a Cross Fit workout- 5 pull ups, 10 pushups and 15 air squats for as many reps as possible in 20 minutes.
For more information on tabata check out our tabata page: http://nutritionandmindfulness.blogspot.com/2014/07/tabata.html
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