January's Interval Blast

Here it is.  Your very own workout for the month of January.  This circuit targets all major muscle groups, and is performed in timed increments.  This is suitable for all levels of fitness, but if you’re a beginner, please check with your doctor before tackling this.

Equipment needed:  dumbbells; jump rope; ball/bench is optional

Warm-up:  5-10 minutes on a piece of exercise equipment (bike, treadmill, etc., if that’s available to you), jump rope, run up and down stairs or jog in place.  Perform some light stretching (20 second holds) for hamstrings (back of thighs), quads (front of thighs), adductors (inner thighs) chest, lats (back), and any area that feels tight or stiff.  A longer warm-up may be necessary if you’re starting off with cold muscles, like first thing on a chilly, winter morning! 

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The Program

Perform all strength exercises for ONE MINUTE, and all BLAST! exercises for 30 SECONDS.  Move through the entire circuit without resting.  Rest for 1-3 minutes after each circuit.  Perform 2-4 sets, 2-3 times per week. 

STRENGTH  Walking Lunge with Bicep Curl:  (quadriceps, glutes, biceps)  Stand with feet hip distance apart; lunge forward with right leg until your right thigh is parallel to the floor; perform bicep curl; pressing into the right heel, lift left foot and bring forward until left thigh is parallel to the floor; perform bicep curl;  repeat.

 

 

 
 

BLAST!   Jump rope, sprint on treadmill, jog in place, run up and down stairs, jumping jacks, etc.  Anything to get your heart rate elevated.   Perform the same BLAST! move throughout the circuit, or switch it up.  Whatever you choose, just go for it as hard as you can for 30 seconds.  If you’re a beginner, feel free to omit the BLAST! moves for now, and focus on the STRENGTH portion of the workout.

 STRENGTH  Chest Press (on ball, bench or floor):  (pecs)  If you’re using a ball, be sure your head, neck and shoulder blades are in contact with the ball.  Feet hip distance apart, glutes contracted, press weights up over your chest and lower, not allowing elbows to drop below the line of the body.

 

BLAST!

STRENGTH  Sumo Squat with Tricep Press:  (inner thighs, quads, glutes, triceps)  Stand with feet wider than shoulder width and point toes outward.  Hold dumbbell (s) overhead and while you squat down, bringing thighs parallel to the floor, drop the weight behind your head, keeping elbows pointing up, upper arms in close to your head.  Pushing through the heels, keeping kees lined up over toes, press up to standing, while you bring the weight back up overhead. 

 

 

BLAST!

STRENGTH  Row with Rotation:  (back, obliques)  Lunge forward with left leg, until left thigh is parallel to the floor, knee over ankle.  Place left forearm on thigh, holding weight in right hand, keep back flat, abs contracted, while you pull weight upward, keeping your elbow close to your body and add a rotation, focusing on obliques (side abdominal muscles).  Draw weight back to start position and repeat.  Switch to other side after one minute. 

 

 

BLAST!

One Leg Shoulder Press:  (deltoids)  Stand on one leg, hold dumbbells with elbows bent to the side, press up overhead and lower.  Be sure to have abs engaged, and squeeze the glute on the standing leg.  Alternate standing leg every set.

BLAST!

Cool down:  Stretch hamstrings, quads, inner thighs, chest, back and triceps.  Hold each stretch for 30 seconds.

*Form Patrol.  I am the leader of the Proper Form Police.  For those of you who have worked with me personally, you know what I’m talking about.  I tried to be succinct, yet clear in these instructions, but if you have ANY questions on form, PLEASE contact me before doing this program.  Here are a few key points to remember:

1.     Keep back straight, abs engaged.

2.     Don’t round shoulders forward.  Roll those shoulders up and then draw them down your back.   

3.     Think crisp, tight movements, squeezing the muscle at the top of the movement.

4.     Avoid performing this program on back-to-back days – give your body at least one day of rest between sessions, allowing the muscles to recover.

5.     Intensity!  What you get out of it is what you put into it!

 

GOOD LUCK!

Comments

[Weight Training Blog]

Thanks for the step by step guide of the workout. It will be a lot easier for us to follow the program. More power to ThisWayToBalance!

[Inner Thigh Reduction]

Wow nice workouts.. Gonna try this..
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