By Lauren Denos: 7/14/2015 (Fitness)

This workout is simple, can be as intense as you want to make it, and takes very little equipment. For this workout you will want a jump rope. If you do not have a jump rope I strongly suggest getting one, but for the time being you can do jumping jacks instead. For weights we are going to use what you have around the house. If you do not have duffel bags or water jugs laying around the house use what you do have, paint cans work and grocery bags work as well. 3 sets of each would be great but if that is not enough for you then tack on an extra set or two of each. If 3 sets is too many then lower the amount of sets and just do what you can do. For the amount of weight you use in each exercise, you want to be using something heavy enough that the last couple reps of each set are hard work to get done. You want to lift heavy enough that you are pushing your own limits but not so heavy that you lose good form. It is all about progression. Take it at your own pace.

Monday, Thursday

Jump Rope
As many as you can without stopping.

12 Bicep Curls
Keep your elbows at your sides and the weights in front of your legs (when using a duffel bag). With the bicep curl do not let your elbows move forward or backward, keep them stable. Always have at least a slight bend in your elbows, you never want your arms to go completely straight at the bottom of this exercise. Keep the chest up and the abs tight. You always want to lift the weight up only to the height where you feel like the muscle is at the top of it's contraction, if you feel the contraction in the muscle lighten significantly then you are curling too deep, shorten the range of motion. If you ever have to move your back to get the weights up then you are lifting too heavy. The only thing that should be moving in this exercise is the forearms. This picture shows only one arm at a time but doing two at a time can be great, especially when you are strapped for time.

Jump Rope
As many as you can without stopping.

12 Kick Backs
Start in a bent over position with your back straight. You do not have to bend over far, it depends on your flexibility and strength. Make sure your arms stay close to your body during this workout you do not want your elbows shooting out towards the walls. You do not need to take your arm very far forward in this exercise. You will then straighten your arm backwards and hold and squeeze at the top of the movement. You should feel this in the back of your arm. Make sure you do not round your back during this exercise keep your chest up and look forward.

Jump Rope
As many as you can without stopping.

12 Shoulder Raises
This one is very simple, all you are doing is raising your arms parallel to the ground. Do not rest at the bottom of this exercise you want to keep the tension on the muscles the whole way trough. Make sure you keep your chest up and your abs tight like all exercises. If you have to move anything but your arms then the weight is too heavy. If you can do way more than 12 the weight is too light. In this image I am only doing one arm at a time, but I generally like to do both arms at one time since it helps to give better balance during the workout, and most importantly it gets more done in less time.

Jump Rope
As many as you can without stopping.

12 Push Ups
Start in a plank position, your hands under your shoulders but slightly wider. You want your hands facing forward, think of your middle finger pointing straight ahead. When you go down you want to keep your arms in close to your body verses letting them fly away. You can do these on closed fists with your knuckles pointing out as well. This can be very helpful if you have weak wrists because it will put your wrists into a more stable position, it can also make it easier to keep your arms in close to your body verses them flying away like flapping wings. Keep your body firm. You should not have any movement in your midsection when you do this exercise, you do not want the midsection or the knees drooping. Keep your legs and glutes tight, this will help you keep your body strong and straight throughout the pushup. The only thing that should be moving is your arms, and your feet are your pivot point. If you are not at the level of regular push ups then you can do then on your knees or wall pushups.



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