Saturday, April 10, 2010

Workout of the Day - Triple Threat Smackdown

Here's a great 8-exercise triple circuit (24 exercises total) workout that I developed which is guaranteed to make you sweat, rev up your metabolism and keep you buring calories long after the workout has been completed. Get to it & get it done!

Instructions: Perform all exercises for 20 reps back-to-back until all exercises in the circuit have been completed. Rest for 30-60 sec. and repeat the same circuit or move on the circuit #2, recover, then complete circuit #3. Repeat all circuits for 2-3 rounds.

“Triple Threat Smackdown”

I) Dynamic Warm-Up - 5-10 min. >> jump rope, jacks/seal jacks, lunges, squats, running in place, etc.

II) Circuit #1 - Body Wt. vs. Gravity
  • Prisoner Squats
  • Push-Ups
  • Lateral Skiers
  • Knee-Ins
  • Gate Swings
  • Cross Crunches
  • Bird Dogs
  • Lateral Squats

III) Circuit #2 – Need DB’s

  • DB Swing (R&L)
  • Goblet Squats
  • Push Press w/ Alt. Delt Press
  • 1-Legged Bent-Over Rows/T-Rows
  • Quick Press
  • T-Pushups
  • Spilt Squat w/Hammer Curl (R&L)
  • 1-Legged RDL’s (R&L)

IV) Circuit #3 - Need DB’s, BOSU, Step/Plyo Box, Medicine Ball

  • Jump Rope – 20-sec.
  • Plank to Push-Ups
  • Power Jumps - 20 sec.
  • BOSU Pike P/U’s
  • Med Ball Squat Jumps
  • BOSU Burpees
  • Pushups w/ Alt. Arm Raise
  • Box Jumps

V) Cool-Down

-AR

2 comments:

于芷奇名 said...

good~ keep sharing with us, please....I will waiting your up date everyday!! Have a nice day........................................

AdrianCPT1 said...

Thanks for checking out my blog. I appreciate it. Keep your eyes peeled for more workouts, videos and other cool stuff to be posted soon.