Total Body in 60 mins
This fully revolves around the “crazy arms” machine with cables!
Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!
- Squat + cable cross lateral raise (arms are lower)
- Reverse lunge + cable glute lift (hook the cable on one leg; reverse lunge with the opposite leg then stand and lift the glute with the other leg)
- Stationary wall sit + chest press (arms straight out at chest level)
- Side plank + row: R side
- Side plank + row: L side
- Squat + shoulder press
- Reverse lunge + bicep curl
- Squat + lat pull down (put arms WAY high)
- Dead lift + upright row (put arms all the way down; dead lift (legs straight) and on the way up you will have the resistance for the upright row)
- Reverse lunge + back row
CARDIO: 20 mins
Time
|
Speed
|
Incline
|
0-2:00
|
5.0
|
4.0
|
2:01-4:00
|
5.5
|
5.0
|
4:01-5:00
|
6.0
|
5.5
|
5:01-6:00
|
6.5
|
5.0
|
6:01-8:00
|
5.0
|
6.0
|
8:01-10:00
|
5.5
|
5.5
|
Repeat 2 times!!
Total Body in 40 mins
Set up by the Leg Curl machine! Grab either 2- KBs or a set of DB and a band!
Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!
1. Burpee with a shoulder press
2. Leg curls
3. Push up + knees to chest
4. Reverse lunge + KB Hammer curl
5. Band Tricep Kick backs
6. Sumo Squat + KB upright row
7. Band row + squat
8. Kb dead lift + Arnold press
9. Kb swings