W.O.W. December 13th, 2010

Workout of the Week 12/13/2010


What you will need: 1 set of medium and 1 set of heavy dumbbells

Start out with a warm up of jacks, high knee run, leaps and push ups.

With medium dumbbells perform walking lunges with a shoulder press. Press the dumbbells up as you drop down into the lunge so it's one smooth movement. Hold on to the dumbbells and perform 40 lunge jump (start in a lunge position jump up and switch feet in the air landing with the other leg forward - see above diagram). Rest briefly and repeat 2 more times.

With medium dumbbells perform an alternating reverse lunge with bicep curls for a total of 10 reps. Still holding the dumbbells perform 20 squat thrusts. Rest briefly and repeat two more times.

With one of the heavy dumbbells perform a tricep overhead extension (both hands are holding the dumbbell for 10 reps. With the dumbbell in both hands at your chest squat hop out and in (that's one) for a total of 20 reps. Rest briefly and repeat 2 more times.

With heavy dumbbells perform 20 deep squats with feet close together trying to touch the dumbbells to the floor. Immediately following perform traditional walking lunges for at least 20 steps. Rest and repeat two more times.

In plank position with hands on heavy dumbbells perform a row alternating sides, being careful not to rotate your body, for 10 repetitions. Keeping hands on the dumbbells perform 20 tuck hops in and out (in plank position hop in with both feet until your in a deep squat and then hop back). Rest and repeat two more times.

With one medium dumbbell perform Turkish Get-Ups, 3 sets of 5 reps per side. (See diagram below)

Stretch (please?).