Fitness Friday: Lung Busting Full Body Workout
Happy Fitness Friday!! Instead of nagging you about form this week, I’m instead sharing a new workout. It’s “intermediate” and one I’ve used for torture in the gym. I do not put down weight recommendations as it’s different for everyone. I will however tell you what range of reps you should be aiming for, that will give you a good idea of what weight is appropriate for you. If anything, just make sure you’re working yourself hard, but not doing anything that could hurt you. Kapeesh? ;)
Lung Busting Full Body Workout
Warm-up: 5-10 minutes walking/jogging on the treadmill. Enough to get your body temperature raised.
Alternating Sets #1: Complete 3 times through
| Burpees | 10-15 reps | Cardio |
| Walking lunge with alternating dumbbell shoulder press | 20-24 reps | Quads, glutes, hips, shoulders |
| Ab roll-up holding on to a medicine ball | 10-20 reps | Abs, chest, upper back |
*If you can’t do push-ups in the burpees, just come down to a plank then jump up
**For the walking lunges, press the dumbbell up with the opposite arm of whatever leg is forward. Then switch arms as you lunge forward with the other leg
Cardio sprints on the treadmill:
| Time | MPH | Incline | Difficulty |
| 0:00-0:30 | 5.5 | 1 | Easy |
| 0:30-1:00 | 6.5 | 1 | Moderate |
| 1:00-1:30 | 7.5 | 1 | Hard |
| 1:30-2:00 | 5.5 | 1 | Easy |
| 2:00-2:30 | 6.5 | 1 | Moderate |
| 2:30-3:00 | 7.5 | 1 | Hard |
| 3:00-3:30 | 5.5 | 1 | Easy |
| 3:30-4:00 | 6.5 | 1 | Moderate |
| 4:00-4:30 | 7.5 | 1 | Hard |
| 4:30-5:00 | 5.5 | 1 | Easy |
*Depending on your skill level, you’ll need to increase or decrease the suggested speeds. Just make sure the difficulty level is on par with what’s written here. The “easy” part is your recovery and should feel like a slow jog. The “hard” part should leave you unable to formulate words.
Alternating Sets #2: Complete 3 times through
| Traveling push ups | 10-20 reps | Chest, front of shoulder, triceps |
| Inchworm | 15-20 reps | Hamstrings, abs |
| Lunge jumps | 20 reps | Quads, glutes, cardio |
Cardio Sprints on the treadmill:
Same as above
Alternating Sets #3: Complete 3 times through
| Inverted row | 12 reps | Back, biceps |
| Split squat with overhead tricep extension | 12 reps each side | Quads, glutes, hips, triceps |
| Wall squat with hammer curl | 12 reps | Biceps, quads, glutes |
*If you let your elbows float away from your torso during the hammer curls, I will personally come to your gym and yell at you.
Cardio Sprints on the treadmill:
Same as above
Stretch
And try not to hate me too much for making you do this. Have fun!! :)
Posted on January 28, 2011, in Fitness Friday and tagged full-body workout, intervals, Weight Lifting. Bookmark the permalink. 4 Comments.
Whew, that looks like a doozy, Susan!
Awesome!! Saving this post for the future. I love full body workouts. Those are my favorite kinds. Perhaps it’s smarter to alternate body parts but I just really love full-body workouts.
Burpees….Ouch. Those are fun!
I love full body workouts- this looks great!!
xo
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