Sweat Garage's Christopher Slevin's 1-Hour Workout
Sweat Garage's Christopher Slevin's 1-Hour Workout
What you need: A stopwatch and some outdoor space.
Warm-up: 10 minutes
Set 1: Knee raises, 1 minute. Stand in place with arms extended in front of you. Lift your right knee as high as you can toward your right arm and back down. Do the same with your left leg to left arm. Alternate sides in a slow and controlled fashion.
30 second break...
Set 2: Knee raises, 1 minute. Next bring your hands in front of your body 6 inches above you waist. Repeat the exercise this time alternating at a faster rate.
30 second break...
Set 3: Knee raises, 1 minute. Repeat step 2, this time jumping from foot to foot as you alternate right to left.
30 second break... Quick Stretch: 3-5 minutes
Set 1: Hamstrings, 1 minute. Stand with feet about shoulder width apart and drop hands down toward feet. Keep knees straight to slight bend. Simply drop hands toward feet and stretch the back of your legs. Dont bounce.
Set 2: Quad Stretch, 1 minute. Grab one foot and gently pull your heel toward your butt with knee pointing down, hold for 30 seconds and then repeat with other leg.
Run: 15 minutes
Separate the run into four 3-minute sets with a 1-minute walk in between. Have 3 different run speeds: jog, run and sprint.
Set 1
jog - 1 minute
run - 1 minute
sprint - 1 minute
walk - 1 minute
Set 2
run - 2 minute
sprint - 1 minute
walk - 1 minute
Set 3
sprint - 1 minute
jog - 1 minute
sprint - 1 minute
walk - 1 minute
Set 4
jog - 1 minute
run - 1 minute
sprint - 1 minute
walk - 1 minute
END RUN
Now that your body is warm, especially the lower body, lets workout the upper body.
Push-ups + Core Hold (elbows and toes): 10 minutes
This is great for total body strength! Push-ups are hard, but great for your body. And so are core holds. Remember, its all practice. Do the push-ups and then get right into the core hold, no rest until after the core hold. Pick a set to match your ability, but dont go easier than set 1. Do that set 3 times with a minute rest in between.
Set 1 (easier)
10 push-ups followed by a 30 second core hold.
30 second rest
Set 2 (medium)
15 push-ups followed by a 45 second core hold.
45 second rest
Set 3 (hard)
20 push-ups followed by 1 minute core hold.
1 minute rest
Now for some lower body work. Legs are hardly ever the focus of your workout, yet they have the biggest muscles in our body. Your overall ability to do other exercises will improve if you workout your legs. Here are some simple, yet effective ways to work the legs. In between each set we are going to add 1 minute of abdominal crunches.
Squats, Lunges & Extensions: 15 minutes
Proper form is essential to protect your knees. Keep your knees behind your toes as you squat or lunge with your weight in your heels!
Set 1: Squats -- 10 full squats followed by 10 pulses at the bottom of the last squat. Repeat this 3 times before you take a break. Your legs will be on re!
1 minute rest..
Crunches: 1 minute -- Lie on your back feet raised legs bent 90 degrees. Hands behind your head elbows wide.
1 minute rest...
Set 2: Lunges -- Walking lunges. 20 lunges alternating legs. Hold your arms out in front of you for the entire set. Be sure to take big steps, take your time and keep your shoulders, chest and head up.
1 minute rest...
Crunches: 1 minute
Set 3: Extensions -- Get down on your forearms and knees. Slowly kick one leg back until its straight and raise your heel as high as you can squeezing your butt at the top of the extension. Do 20 reps on one leg with a 15 count pulse at the top of the last extension. Then do the other leg. For a better burn, do 2 sets on each leg.
Crunches with bicycle legs: 1 minute
DONE!
The end of this one-hour workout should include 5-10 minutes of stretching. Be sure to stretch your hamstrings, quads, calves, abs, arms and shoulders. Enjoy and be well :)
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