Good morning and Happy Monday! I know, you’re probably feeling tired and fatigued from a pleasant weekend. Even happy stress can leave us feeling stressed out and tired. The following picks up its lead from our circuit training on Friday. It will give you a similar workout to what you performed then.
Remember, you need to be sure to hydrate before, during and after your workout. Set aside about 30 to 35 minutes. You will be performing circuit training today and there will be no more than 30 second breaks between your different exercises. Take a deep breath and have a drink of water! Let’s get started!
Begin your workout by marching in place. Put on some music with a good beat. This can help you march. As you march, swing your arms forwards and back lightly. You are trying to get your heart rate up and warm up your body. Perform this for about 2 minutes. Then perform the following routine. If you need to review the exercises, go back to previous workouts on Day 2, Day 4 and Day 6 for instructions.
- March in place for 2 minutes, swinging arms lightly
- Bicep Curls – 10 Left/10 Right
- Jumping Jacks – 1 minute
- Shoulder Raises – 9 Right/Left and 9 Left/Right
- March in place – 1 minute
- Skull Crusher Triceps Workout – 11 Reps
- Jumping Jacks – 1 minute
- Bicep Curls – 11 Left/11 Right
- March in place – 1 minute
- Shoulder Raises – 10 Right/Left and 10 Left/Right
- Jumping Jacks – 1 minute
- Skull Crusher Triceps Workout – 12 Reps
- March in Place – 1 minute
- Biceps Curls – 12 Left/12 Right
- March in place – 1 minute
- Shoulder Raises 11 Right/Left and 11 Left/Right
- Jumping Jacks – 1 Minute
- Skull Crusher Triceps Workout 13 Reps
- March in Place – 1 minute
- Stretch out thoroughly – review stretches on Day 3 & Day 5 for ideas
Whew – and you’re done. That’s a pretty intense workout. If you only took 30 second interval breaks, you are probably feeling pretty hot and pretty sweaty. Be sure not to skip your stretching. It’s important that you give your muscles some recovery time so you can avoid stiffening up.
Continue to hydrate throughout the day. Tomorrow we’ll focus on a more regular flexibility workout with a separate cardio component.
For your journal entry today, finish this thought: When I measure my heart rate, I think about ….