surreal

 This is for my Phoenix girls and anyone else that can benefit from it

This is a GREAT workout and can be challenging for any fitness level…..it all depends on the weight you use and what you do for cardio in-between sets. For cardio…you can do jumping jacks, skip, jog or simply march on the spot. The main idea is to keep moving. Circuit training gives you the benefits of cardio AND stregthening in one shot . It’s great if you don’t have a lot of time to workout. I didn’t get a chance to search the net for links to exercise descriptions but you should search it so you are doing proper form. It’s really important when it comes to lunges and squats. You don’t want to hurt your knees! If you are unsure of the form for any of these exercises and can’t find it on the net…just ask me and I’ll do my best to explain it to you .  Lets get strong people!!!!

Warm up - 3-5 minutes

- Do the circuit once at a LOW intensity with no weights to warm up your muscles and gradually prepare your body for the hard work your about to do. After that….add 3-5lb weights for the next 2-3 rounds.

Stretch - about 3 minutes (Hold each stretch for about 15 sec)

Biceps/Chest Stretch

Triceps Stretch

Shoulder/Stretch

Quad Stretch

Calf Stretch

Workout

Backward Lunge with a Lateral Arm Raise - 12-15 reps per leg

Cardio for 30 sec

Skater Squats - 12-15 reps per leg

Cardio for 30 sec

Modified Pushups - 12-15 reps

Cardio for 30 sec

Squats with a hammer curl/triceps extension - 12-15 reps (do hammer curl as you come up and tricep extension as you squat)

Cardio for 30 sec

Stationary lunge with over head arm press - 12-15 reps

Cardio for 30 sec

Upper Back Rows - 12-15 reps

Cardio for 30 sec

REPEAT EACH EXERCISE - 2-3X

Cool Down - 3-5 Minutes