WHY WAIT Workout Series #1

» Posted by on Dec 26, 2011 in Blog | 0 comments

WHY WAIT Workout Series #1

Tip of the day: Eat a protein and complex carbs immediately post-workout.  Protein will help repair the muscles and carbs will replinish energy store depleted during workout.

#1 12 Days of (Post) Christmas Workout

Equipment needed: Dumbbells (DB)

Warm-up: 3 minutes of jumping jacks

This workout goes just like the song.  Participants will perform:

  • 1 bear crawl, then…
  • 2 inchworms, 1 bear crawl, then…
  • 3 DB rows per side, 2 inchworms, 1 bear crawl, then…
  • 4 Russian twists, 3 DB rows, 2 inchworms, 1 bear crawl, then…
  • Keep going in ths format until…
  • 12 weighted squats, 11 push ups, ….1 bear crawl! 

Workout:

  1. Bear crawl (about 40-50 feet)
  2. Inchworms (with push ups)
  3. DB Rows (3 each arm)
  4. Russian twists (4 each side)
  5. Floppy burpees
  6. Jump rope (18 skips OR 18 jumping jacks)
  7. Pullover situps
  8. Tricep dips
  9. Box jumps (OR 9 step ups/side)
  10. Walking lunges (10 per side w/DBs)
  11. Push ups
  12. DB squat jumps

Cool down

Leave a comment with the time you completed the workout.

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