Friday, April 29, 2011

Fab Friday Workout

Fab Friday
Took some Fitcampers through this workout today and wanted to share. Remember it's all about progression, to start small and then increase for repetitions/duration.

Recommended Equipment - Dumbbells (a challenging weight for YOU), mat/towel, and cones (or small target points for agility work).

Dynamic Warmup - I consider this "movement rehearsal" and incorporating large muscle groups with active movement to warm the body and increase blood flow.
  • Easy Jog/ Speed Walk
  • Butt-Kickers
  • Knees-Up
  • Walking Lunges
  • Frankensteins
  • Inch Worms


Set #1 - Repeat 4 x
  • Power Skipping x 90 seconds
  • 20 Jump Squats
  • 100 m Sprint

          

Set #2 - (30 seconds on/10 seconds off) x 4
  • Speed Skate
  • Pushups
  • Dumbbell Row
  • Bicep Curls

Set #3 - 2 x
  • Tricep Dips x 30
  • Lateral Shuffle from Cone to Cone x 45 Seconds
  • Squat to Push Press with Dumbbells x 30
  • Plie Squat Jumps x 30 seconds

Cooldown/ Stretch

Enjoy, my friends...
-Carisse

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