Friday, November 9, 2012

Free Workout Friday Countdown Workout

Free Workout Friday

5 4 3 2 1 Total Body Workout

This is a great workout because it's for those with a little attention deficit.  You said you couldn't stay on a treadmill for 20 minutes because it was too boring.  You said you couldn't do any long sets of legs, core, and arms, because your mind drifted.  Well, I responded to your "excuses" with a workout that will keep your interest for 50 minutes start to finish.

Remember that a warmup is important to getting the blood flow to your working muscles, so please take more time to warmup if needed.

The basic design of the workout is as follows:
  • 5 minutes of warmup
  • 4 minutes of moderate cardio
  • 3 minutes of leg strengthening
  • 2 minutes of arm strengthening and toning
  • 1 minute of core
  •  Repeat 4x (not including the warmup)
  • 5 minutes cooldown
See the attached sheet for some suggested leg, arm and core strengthening exercises.

Beginners can do this workout 1x through for a 20 minute workout, and may also take more rest in between each exercise.

Short on time?  Do this workout 1-2x through fast and hard.  No rest, crank it out!

Intermediate enthusiasts can do this workout 2-3x through for a 30 or 40 minute workout.

Advanced individuals should do this workout 3-4x through, with little to no rest in between and can increase their cardio effort from moderate to hard.

Have fun this Friday and every Friday!  Share this workout with a friend!


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