Motion is Life ~ High-Intensity Fat Burning Work Out

Yesterday I had a great work out. No interruptions. Quick, focused and to the point.

The work out:

100 (quick) alternating squats/side kicks … my favorite “power” burst move these days!

30 alternating lunges onto Bosu ball with 2 x 35 lb. dumbbells

Abs – 40 pelvic lifts, lying on back and lifting lower body off floor with medicine ball between knees

30 hamstring/glute curls with exercise ball – held #30 for 30 seconds

16 zig-zag chin-ups

15 chest flyes with 60 lb. cables on Bowflex

18 biceps curls with 30 lb. (each arm) cables on Bowflex

15 triceps kickbacks with 30 lb. (each arm) cables on Bowflex

18 two-arm rows with 100 lb. cables on Bowflex

25 wide stance squats with 2 x 35 lb. db’s on shoulders – held #25 for 20 seconds

10 chest presses with 60 lb. cables on Bowflex

15 slow motion reverse grip triceps kickbacks with 30 lb. cables (each arm) on Bowflex

20 alternating biceps curls with 2 x 25 lb. db’s

30 decline push-ups with one foot on exercise ball (switched feet halfway)

20 one leg hamstring/glute curls with exercise ball on each leg

Total time: 22 minutes

Followed it up with a 20 minute walk in the tundra with dog breath.

Dr. Mom Online