Before trying this workout, consult with your doctor if you have any injuries, illnesses or other conditions. If your doctor clears you for intensive exercise, begin with a 5- to 10-minute warm-up of light cardio, such as walking.
Perform one set of each exercise, using moderate weights for added intensity. To progress, add one to two reps each week, add sets, or increase weight each week by about 5 to 10 percent.
Squat to the floor and, in an explosive movement, push up from the floor, leaping up in the air and tapping your heels together. Land with bent knees and go back into your squat to prepare for the next jump.
Repeat for 10 reps, rest for a few seconds and repeat. Hold medium dumbbells and stand on the right foot, left foot behind you.
Squat down and touch the weights to the floor. Curl the dumbbells up in a biceps curl and then press the weights overhead as you push to a standing position.
Lower the dumbbells and repeat for 12 reps. On the 2nd circuit, repeat the move on the left leg.
In pushup position, on the knees or toes, walk the left hand forward and do a pushup. For the next pushup, take the right hand forward and left hand back.
Continue alternating sides, completing 16 reps. Bend over until torso is parallel to floor and hold heavy weights in both hands.
Bend the elbows and pull the dumbbells up until the elbows are level with the torso. Lower and repeat for 8 regular reps, followed by 8 small, slow pulses.
Stand in front of a step or small platform. Tap the left toe to the step, quickly shift the feet in the air and tap the step with the right toe.
Alternate fast feet for 16 reps and then do 16 jumping jacks. Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor.
Quickly shift the feet in the air to shift the lunge to the other side. Continue alternating sides for one minute.
Hold a resistance band in the middle, arms straight out in front of you. Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane.
Return to start and repeat for 10 reps followed by 10 slow, controlled pulsing reps. Hold heavy weights over the chest, arms straight.
Bend the elbows in a chest press. Press the dumbbell halfway up, lower back down, press all the way up, and repeat for 12 reps.
Begin with the arms bent in front of the body, palms facing the chest. As you press the arms up over the head, rotate the palms out.
Lower back down, while rotating the hands to the starting position, and repeat for 12 reps. Lower into squat, knees behind the toes, squatting as low as you can.
Leap up into the air, taking the arms overhead. Land with soft knees and repeat for one minute. Begin with feet together and jump up, taking feet out to the side, landing in a low squat.
Jump up and bring your feet back together. Swing your arms overhead to add intensity.
Do this move for 30 seconds, rest for a few seconds, and repeat for another 30 seconds. Hold a medium-heavy weight in both hands and bend over until torso is parallel to the floor.
Bend the arms and pull the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
Hold heavy weights and bend the elbows, bringing the dumbbells up in a biceps curl. Lower the weight all the way down, lift halfway up and then lower back down again.
Sit on a chair or bench and lift up, keeping the hips close to the bench. Bend the elbows and lower down until elbows are at 90-degree angles.
Push back up to starting position and repeat for one minute. Hold heavy weights with palms facing in.
Bend the elbows and curl the dumbbells toward the shoulders, keeping the palms facing one another. Lower back down and repeat for 15 reps.
Author Resource:-
Ronald Pedactor has worked in the exercise and health industry for 31 years. When searching for a good deal on exercise equipment he suggests getting someone knowledgeable to compare treadmills, and tell you their qualities.
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