No promises, okay? But we may as well aim for the best! Here's some workout ideas - sure, you could throw them in AFTER your usual workout, but why not try breaking up your usual routine by including these moves between your usual weights/cardio routine?
(Do you like how I assume you have a usual routine?)
If you don't have a usual routine, here's an idea:
10 minute warmup on treadmill (walk/light jog)
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| Jackknife swissball |
- Straight leg deadlifts with barbell 3 sets of 12 repetitions (30 second rest between sets)
- Aerobic step ups on a bench - 1 minute
- Wide grip push ups (knees/toes) - 1 minute
- Lat pulldowns (under/overhand grip) 3 sets of 12 reps (30 second rest)
- Swiss ball jackknife (see image) - 1 minute
- Leg press (incline if you prefer) 3 x 12
- Treadmill sprint intervals (2 mins light jog/1 minute heart starter run) - 20 mins
- Mountain climbers - 1 minute
- Plie squats - 1 minute
- Reverse dynamic lunges off low bench - 1 minute
- Stretch
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| Dynamic Reverse Lunges |
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| Leg Press |
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| Plie Squats |