Wednesday, August 3, 2011

My Last Chance Workout Routine KICKS ASS!

Today was day #4. I hurt. No, I REALLY hurt. But I must say, I keep going back for more because of the pain.  Here is the breakdown of Biggest Loser Last Chance Workout. Also, if you are like me and aren’t completely familiar with exercise/weight training names yet, I’ll explain as best I can. You can always google the exercise names. Make sure you have two dumbbells (5-10lbs recommended, depending on your skill level), a mat (if you feel you need it). I use 3 pound weights and my no mat.

CIRCUIT 1:

  • Jumping jacks (45 seconds)
  • Rows (knees bent shoulder width apart, bend forward slightly, back straight (no curving!), weights in front palms facing each other with weights in hand, and pull back) (20 reps)
  • Criss Cross Jumping Jacks (jumping jacks but cross legs in front of one another) (40 seconds)
  • Wide Rows (same position as rows, but palms facing down and bring up to sides as if doing push up in the air with your weights) (25 reps)
  • Scissor Jumping Jacks (jumping jacks but legs go front and back with each jack) (40 seconds)
  • Rear Flies (same stance as rows, palms facing each other with weights and bring out wide) (20 reps)

CIRCUIT 2:

  • Jog in Place (35 seconds)
  • Basic push ups (if beginner go on knees, always keep back straight) (20 reps)
  • High-knees (35 seconds)
  • Staggered Push Ups (hand position is staggered and switch with each push up therefore in constant motion - as if you’re walking forward, then backward with ur hands as you lower) (20 reps)
  • Butt Kicks (40 seconds)
  • Up/Down Planks (plank position - go on knees if beginning - and get down to elbows one at a time, then back up one at a time, and repeat) (20 reps)

CIRCUIT 3:

  • Tap & Side-Kick (tap foot to one side and kick side-ways to opposite side) (25 reps)
  • Alternating Lunges (step back and lunge down with weights at sides) (25 reps)
  • Tap & Side-Kick (opposite side) (25 reps)
  • Step Out Squat (weight almost on shoulders, step to side and squat, do both sides alternating) (20 reps)
  • Alternating Front Kicks (40 reps)
  • Dead Lifts (stand with feet shoulder length apart, bend forward with weights in front palms facing down - keep back STRAIGHT, and back up, then repeat) (30 reps)

CIRCUIT 4:

  • Cross Punches (kickboxing style, punch to each side by slightly turning your bod to each side as well and put effort into punches!) (40 reps)
  • Basic Bicep Curl w/Right Leg Lifted (so you are on one foot) (20 reps)
  • Hook Punches (kickboxing style, again turning body slightly and put effort into hooks!) (50 reps)
  • Basic Hammer Curl w/Left Leg Lifted (20 reps)
  • Upper Cuts (kickboxing style) (50 reps)
  • Pumping curls (do them fast in a fluid motion) (60 seconds)

CIRCUIT 5:

  • Jump rope (40 seconds)
  • Tricep Curls (in kick-back position, bring arms at 90 degrees passed your back and curl) (30 reps)
  • Jump Rope w/Criss Cross Arms (same as jump rope but cross your arms in and out) (40 seconds)
  • Tricep Overhead (bring both - or one if you’re beginning) - of your weights on top of head, arms by ears, up and down) (30 reps)
  • Right.Left Leg Jump Rope (jump on one leg for 25 seconds and on the other for the other 25 seconds)
  • Pumping Triceps (back to kickback position, and do pumping tricep curls in fluid motion) (35 seconds)

CIRCUIT 6: (last circuit and it sucks!)

  • Mountain Climbers (get on all fours and mountain climb in fluid motion!) (60 seconds)
  • Lateral Raises (Raise weights to shoulder length to side and back down) (20 reps)
  • Plank Jacks (plank position and do jacks in plank position - out/in of feet) (35 reps)
  • Front Raises (weights in hand bring out arms straight, palms facing down, in front of you to chest level and back down) (20 reps)
  • In/Out Plank Mountain Jacks (plank position and jump inward a bit, back, and jack - jump to spread feet, jump back to feet together, inward again, and repeat) (40 seconds)
  • Arnold Presses (hard to explain, please google) (10 reps)
And you’re done!! This should last you 30 minutes at least! No rest in between (if you must take at the MOST 5 seconds rest) is the whole point of circuit training. I can tell you that if you are not in decent shape it will kick your ass, but you will feel the difference in a matter of days!

3 comments:

  1. Yes, I do believe that would kill me. OMG I hated the jumping jacks in the Shred. Had to buy a special bra. Should try it again. I still need to find this dvd. I'm pretty sure I have it, but things get bumped with kiddie dvds. KWIM? Sounds like a great workout. What's the duration?

    I'm proud of you for pounding through this daily...way to go!!!

    ReplyDelete
  2. Its trying to kill me lol! But I keep at it. I am having a difficult time with the lunges and my knees. AYE! Its between 30-40 minutes when its all said and done and your heart is pounding for a good 20 minutes after. It makes you sweat you BIG TIME. I have a couple other BL dvd's I will alternate with once the 6 weeks is up on this one.

    Thanks for being here for me. :)

    ReplyDelete