One Step At A Time - Workouts

This workout is courtesy of Aneta at Confessions of a Rambunctious Runner.

• tricep dips - 2x10
• push ups - 2x8
• crunches - 20
• stability ball chest fly - 10 with 5lbs, 10 with 8 lbs
• jump squats - 20
• plank - hold for 45 seconds
• stair climbers - do for 30 secs-1 min
• bent over row with kick backs - 15 on each side
• jumping jacks - 20
• high knees - 30 seconds
• tricep dips
• bicep curls - half and full, alternating - 20
• sideways squat with front raises
• dead lifts - 20
• plank - 30 sec
• dead lift with rows - 25
• overhead press with bar - 20
• bicep curls with bar - 20

• plank - bent arms - 30 secs
• plank - straight arms - 30 secs
• side plank - 45 secs on each side crunches - 25
• reverse crunches - 25
• toe touches - 20 middle, 20 to the right side, 20 to the left side
• torso twists with medicine ball
• superman - hold for 30 secs
   

cool down - 5 mins cardio

A workout for when the legs could really just use a rest day.

♥ Warm-up

♥ Dumbbell Bench Press (set of 15)
♥ Extended Crunches on Ball (set of 20)
... repeat above
(add in 1-2 min cardio if desired)
♥ Two Arm Dumbbell Row (set of 15)
♥ Oblique Twist on Ball with weight (set of 20)
... repeat above
(add in 1-2 min cardio if desired)
♥ Standing Twisting Dumbbell Press (set of 15)
♥ Diagonal Wood Chops (set of 12 - 1st set to the left, 2nd set to the right)
... repeat above
(add in 1-2 min cardio if desired)
♥ Overhead Dumbbell Tricep Extension (set of 12-15 - 1st set on left, 2nd set on right)
♥ Side Plank (hold for 30 seconds - 1st set on left, 2nd set on right)
... repeat above
(add in 1-2 min cardio if desired)
♥ Bicep Curl - both arms together (set of 15)
♥ Plank (hold at least 30 seconds - increase on subsequent workouts)
... repeat above

♥ STRETCH!

Warm-up

2 min high intensity cardio

Bicep Curls  (1st set x 15, 2nd set x 12 with slightly less weight)
Squats with weights (both sets x 15)
* repeat above two moves
Crunch (25)
Reverse Crunch with toe touches (20)

2 min high intensity cardo

Push-ups (1st set 12-15, 2nd set 10-12)
Lunges with weights (both sets x 12)
*repeat above two moves
Bicycles (50)

2 min high intensity cardio

Chest Flies (1st set x 15, 2nd set x 12 with slightly less weight)
Bridge (both sets x 15)
*repeat above two moves
plank (30 seconds)
oblique crunches (15 to left)
plank (1 minute)
oblique crunches (15 to right)

STRETCH!!!!!

This is a workout that combines upper body strength moves & abs, mixed in with high intensity cardio between.  The speeds & weights are to my preference but of course are variable.

* 10 min warm-up
* 10 min run at 7 mph


* Perform 2-3 sets x 12 of each move, then follow with 1 min 30 sec running at 9 mph before moving on to next move:

UPPER BODY
...Chest press (15 lbs)
...Dumbbell Rows (15 lbs)
...Incline Chest Press (15 lbs)
...Lat Pulldown (4 plates)
...Shoulder Press (12 lbs)
...Tricep Pulldown (2 plates)
...Hammer Curls (2 x 15 lbs, 1 x 12 lbs)
...Tricep Kickbacks (8 lbs)
...Concentration Curls (15 lbs)

*5 min run @ 7mph

ABS
...basic crunch (25)
...reverse crunch (25)
...plank (1-2 minutes)
...plank twists (10 per side)

*Stretch

Dumbbell Squats with shoulder presses
Wall sit with bicep curls
Wall sit with lateral raises
Walking lunges with dumbells
Tricep Kickbacks
Dumbbell side bends
Push-ups
Sit-ups

FORMAT

30-60 seconds cardio (see note below)
strength move - 1 set of 12-15
30-60 seconds cardio
strength move- 1 set of 10-12

repeat above for EACH strength move

CARDIO

For cardio intervals do ANY move that gets your heart rate up.  Ideally you would mix up a variety of moves to keep it interesting and to challenge your body in different ways.  Some that I frequent:

jumping jacks
high knees
butt kickers
skipping (don't need a rope, just mimic the move)
squat and box (fast)
mountain climbers
burpees
run stairs
sprints