Work It! 38 Minutes
First time doing it, so I picked 15 and 12 for heavy, 5 for light. 15 were too heavy for the chest press, I think you do 18 reps, then alternate for 18 each at a faster tempo. I was shaking. I dropped to 12 for the second set. These are done after slow pushups, so maybe that was the reason. Or I'm a wimp now. I don't know.
- chest press, dig heels onto floor, do a hip raise while pressing
- alternate chest press, balls of feet on floor, hips stay up while pressing
keep one heavy db for 1.5 squat, hold db vertical. I didn't count reps. You definitely have time to grab a heavier db, which is what I'll do next time.
holding a heavy db, hip hinge lunge, db stays by your side, then switch db to other side to do the same lower body move but add a row
light weights:
another hinge move while forming a W, keep your back leg down or float back as your arms make the W
wide squat, arms up, then pull down elbows to 90 degrees, while coming up from squat. Next you hold the squat so just your arms are working
this one had me stumped and unsteady at first: holding light weights, you do a right side lunge with both arms reaching down, then come up, tap your right toe slightly while pulling left arm back to squeeze your back, push your left arm out while crossing your right leg in front of the left, come back to repeat. I left out the toe tap, which helps keep you steady, so I flailed a few times.
abs:
on your back, slow cross crunch, then stay on one side for pulses
side plank w/leg circles 4 forward, 4 back, switch
I'm sure I'm missing some exercises. I didn't pay attention to the time, so I don't know how many minutes you'd save by skipping abs, but I don't think it's much.
This gets a thumbs up so far*. My muscles felt worked, I had some sweat, but didn't feel wiped out, and I wasn't bored.
*we'll see how my back feels later or even tomorrow. Sometimes my back gets achy and I'm not sure what it was that caused it.
----- July 23 ----- . I chose this workout this morning because, "I still haven't done this one yet, I should try it." So like 15 minutes into it, I had a sense of deja vu. lol I used 12 for chest, 15 for lower, 5 for light. Thumbs up again. My back didn't hurt last time and it *shouldn't* hurt this time.