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Monday, May 9, 2011

Hot Body Challenge: Get Me Total Bodied Workout

Photo from Shape Magazine
Photo from Shape Magazine

Hi Challengers!

Here is a total body resistance training workout that has been broken into two parts: upper and lower body. During the challenge, you are to workout a minimum of 4 times per week. The upper body and lower body workout can be done two times per week. Combine these workouts with 30-60 minutes of cardio of your choice.

Example:
Tuesday: Lower body
Thursday: Upper body
Saturday: Lower body
Sunday: Upper body

You could do the workouts every day so long as you alternate between the upper and lower body routine. You don't want to do the same workout out two days in a row because you need to allow your muscles 48 hours to recover before working them again.

This workout can be done at home or the gym. A set of dumbbells are needed for the exercises noted with an asterisk*. What size dumbbells? If you already have some, just make use of what you have. If you don't have any, I would suggest purchasing a 10 pound set.

The exercises are linked to examples of how to perform the movements.

Lower Body Workout
Do 3 sets, 10-20 reps for each exercise

Upper Body Workout
Do 3 sets, 10-20 reps for each exercise 

OK, Challengers ... READY. SET. GO!

5 comments:

Angelique said...

Sweet! I will do the upper body tonight. I did 30 min with Jillian this a.m. I ate oatmeal with cinnamon and nutmeg, 3 strawberries, 4 slices of kiwi. Mid-morning: a glass of soy milk. Lunch:2-cup green leaf salad topped with grilled chicken (drum stick from last night), baby carrots, tomatoes cilantro and 2tsp of lemon/olive herb dressing. Will try to hit eliptical for 10 mins at work since i sit a lot.

Angelique said...
This comment has been removed by the author.
Angelique said...

Meant I will do lower body.

Angelique said...

Looking forward to lower body work out.

TrainerTiff said...

Looks like you're off to a good start Angelique! Good idea to hit the gym at work, even if it's for a short time. It all adds up!