I drew this program up to get in a pretty comprehensive workout that is flexible and will take some time to get old. Basically, I pick two circuits per workout; today was A and B (with one set of C, just for kicks). The way it’s set up is a non-stop workout, with only 1 minute of rest between sets. You don’t even really need a gym or complex equipment to do this workout. You can make it more challenging by adding an extra set and gradually increasing your weights. The second exercise in each circuit is geared towards keeping your heart-rate up.
Click on the exercises below for a demonstration and for the breakdown of all the muscles involved in the movement.
3 sets, 10 – 12 reps: dumbbell bicep curls – 10lbs
3 sets, 12 reps: wide push-ups (with ball, if need be) – I definitely used the ball for 2 sets today
3 sets, 12 reps: dumbell shoulder press – 15lbs
3 sets, 12 reps: forward lunges (you can choose to do them weighted or not) – 2 x 10lb plates
3 sets, 12 reps: skullcrushers (barbell) – 20lbs
3 sets, 12 reps: jump squats (basically you squat and explode up and attempt to land gingerly)
3 sets, 12 reps: seated cable rows – 40lbs