Motion is Life ~ High-Intensity Fat Burning Work Out
Posted by Dr. Mom Online in Exercise, Weight Loss and Fat Loss on January 29, 2010Yesterday 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.
Tags: Bowflex, burst training, Exercise, fat burning, fitness, high intensity, interval training, resistance training, weight training, work out