DASH Interiors

Friday, June 1, 2012

Today's Fitness


Lower Body Strength & Endurance

You guys this work out was actually posted by Midwest Fit on Wednesday however I just had the opportunity to get it done today! Have any of you used Midwest Fits workouts before? I absolutely love them. This is a kick a** workout for abs and legs. Lets get that bod you have been wanting that you have saved as your inspiration on your Pinterest account haha.

Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)
For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps.  So if a suggestion is 8 reps, the last rep should be tough, but not impossible.
1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes

Abs/Core:
Lower:1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)
Upper/Midsection1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)
- MidwestFit Team

Let's get those ABS!

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