W.O.W. 12/02/2012
This is a gym workout. You will need one dumbbell and a treadmill. You can have a variety of dumbbells in various weights but each exercise requires only one dumbbell at a time.
On the treadmill:
Warm up for five minutes at an easy pace. Perform a full *tabata at your most challenging speed then jog at an easy pace for one minute. Repeat three more times. For the last four minutes return to an easy pace but every 30 seconds increase the incline by .5. For the last minute jog to cool down.
*The tabata formula is 20 secs on/10 secs off for eight rounds.
Pick up your dumbbell and perform all the below exercises on one side before repeating on the other. Rest after you have done both right and left sides and then repeat everything two more times for a total of three rounds. Finish with three sets of scissor abs (shown at bottom of page).
One arm snatch X10
Wide row X10
*the above photo shows a regular row. Swing your elbow out to the side to perform a wide row.
Heel pull X10
Calf raise
X10
Single side shoulder press
X10
Plank row
X10
Sumo squat
X10
Split suitcase lunge
X10
Scissor Crunch
3X20
