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Last Chance Workout for 2016!

There’s still time to hit the gym before the year is, so here’s a workout to get you feeling pumped all over and ready to party. It’s a quick workout but it will get you all over and you can leave the gym knowing you made the most of that last workout of the year! Do about 10 reps (if you can’t get 8 the weight is too heavy and if you can do more than 12 the weight is too light) of each pair of exercises for 3 sets alternating between exercise A. and B. (You can do a warm-up set as well if you have time). Then do a final set of all the exercises (1.A., 1.B., 2A., 2B 3A, 3B and so on) at about 60% of the weight you did the first three sets, but do as many as you can.

1A. Barbell Squats

1B. Chin-ups (or TRX Pull-Ups)

2A. Bench Press (or dumbbell Bench Press)

2B. Seated Row

3A. Dumbbell Split Squats

3B Dumbbell Shoulder Press

BODY-WEIGHT BLAST FINISHER

Set a timer or set yourself up near a clock. Do each exercise for 30 seconds, move straight on to the next exercise without resting. Rest for 30 seconds then complete the circuit 2 more times.

1. Push-ups

2. Plank

3.Mountain Climbers

4. Side Plank (L)

5. Side Plank (R)

6. Total Body Extensions (Squat and jump reaching as high as you can towards the ceiling)

 

 
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