This is a workout I made up on the spot when I arrived at the gym. I usually try to avoid going to the gym unprepared, but I think I ended up with a pretty good workout!
- 15 squatted rows (I did these on a Free Motion machine with 40 lbs. resistance, but you can do them with a barbell also)
- 10 burpees with a bosu ball
- 20 single-arm kettle bell swings with 20 lbs. (10 each arm)
3 times
- 15 lat pull downs (50 lbs.)
- 15 push press with a barbell (45 lbs.)
- 30 seconds of mountain climbers
3 times
- 15 wall balls (12 lb. medicine ball)
- 30 seconds of lunge jumps
3 times
- 20 full sit ups
- 45 second plank
3 times
This may seem like it will take forever, but I took very few breaks and I completed it in less than 45 minutes!
Again, these are weights with which I am comfortable. You should use weights that give you a good workout, but do not hurt you. In order to determine what weight works best, you should be able to just complete the last few reps of each exercise. You should not use your maximum weight for any of these exercises.
Fit Doxie Mom 