Yesterday was one of those nights that Brian and I both wanted to get a workout in but we didn’t have much time, 40 minutes to be exact, I still had to change, and the clock was ticking away. I decided to join the guys in their workout and realized that this workout would be super easy to do anywhere so I wanted to share for those who don’t have a membership to a gym, who work out at home or just don’t have a lot of time.
First things first, run 2 miles. Do this in a competitive time, not just an easy jog. I set the treadmill speed at 7.5 which is an 8 minute mile and went after it.
Afterwards, grab 2 free weights that you can curl 10 times. Make sure the weight isn’t too easy but not extremely difficult that you aren’t going to be able to work through the set. I went for 10 lb. free weights but I finished the workout pretty fast so I think I should have went up to at least 12.5 lbs. for each hand.
This exercise is intended to be done fast and your breaks should be very small if any at all. Afterwards, your arms should be on fire and you should be tired! So much so that you are unsure how you will shampoo your hair or who will hold the baby!
Here’s what you are going to do:
10 Pushup’s (I pushed myself and did the traditional style but if you aren’t strong enough just yet, start on your knees and work your way to the traditional way. Either way, at least TRY the traditional style and if you can only do 1 or 2 fine, then finish the rest on your knees).
Grab your free weights, one for each hand and do:
10 Curl’s w/ weights (You can either curl one arm at a time or do both arms at the same time).
10 Overhead Press w/ weights
10 Squats (Hold the weights at your sides and squat, touch the weights to the floor and watch your form).
Drop the weights and do:
10 Sit up’s
REPEAT but this time do 9 pushups, 9 curls, 9 press, 9 squats, 9 sit up’s
REPEAT 8 pushups, 8 curls, 8 press, 8 squats, 8 sit up’s
REPEAT 7 pushups, 7 curls, 7 press, 7 squats, 7 sit up’s
REPEAT 6 pushups, 6 curls, 6 press, 6 squats, 6 sit up’s
REPEAT 5 pushups, 5 curls, 5 press, 5 squats, 5 sit up’s
REPEAT 4 pushups, 4 curls, 4 press, 4 squats, 4 sit up’s
REPEAT 3 pushups, 3 curls, 3 press, 3 squats, 3 sit up’s
REPEAT 2 pushups, 2 curls, 2 press, 2 squats, 2 sit up’s
REPEAT 1 pushups, 1 curls, 1 press, 1 squats, 1 sit up’s
If I would have had more time afterwards I probably would have ran another mile so if you have more time and feel like burning a few extra calories, jump on the treadmill and finish the workout!
Also, ladies if you want to do this at home but don’t have free weights grab 2 empty milk jugs, fill them with water, and use these as your weights.