Tina and I made this one up yesterday when we were needing back and cardio! This was a pretty good one resulting in quite a bit of "Agghhh, this is kickin my butt" and some sweat!
6 rounds in under 40 minutes:
10 pullups (assisted with band)
10 overhead press (15lb dumbbells) with close stance squat. Weights should touch the ground (on the outside of your legs) when you come down into squat, once back to standing position press the dumbbells overhead, go up on your tiptoes for some calves at the end of each rep.
20 Jumping jacks
10-15 Barbell rows (45 lb bar)
20 Hanging ab crunch- hanging from a bar or using the ab straps for your arms
THEN: 3 minute 25lb plate burn (use a dumbbell if you don't have plates.) The goal here is to keep the plate above your head doing "something" for 3 straight minutes. You can do overhead tricep extensions, press the plate over head or just hold it about 5 inches from you head!) Good luck with this one!
THEN: with no rest,,, jump straight on the stationary bike and do 30 seconds high resistance and fast, then 30 seconds less resistance and very fast! Repeat two more times for a total of 3 minutes. This is called the Bike Burn!
Well, that wasn't enough so we did some more abs, 3 sets of 15 lat pull downs & lat rows with the resistance band~
YEAAHHHH!!! It was a darn good workout!
Wish you coulda made it out Nika! But, you can do this one at the gym! Let me know how it goes!
In the words of Erin Stern, "Train hard ya 'aall!"