hump day work out

and no i don't want you to violently hump something/someone.  i at least don't plan to. do what you want just don't tell me about it.

mmkay. so work out for the day. i can't do this one because i'm a crip but a friend is at the gym doing it and i have done it before and it is TOUGH :) my fave.  it's an interval workout...also my fave...and it incorporates a form of cardio in bursts with different exercises to work all the major muscle groups.  it usually takes me a good 45 minutes to finish so if you don't have a lot of time it may not be the right one for you, but it'll kick your ass for sure if you ever do it.

4 Circuit Routine:

Circuit 1:

*Do 5 Rounds, then rest for 2 minutes

Sprint on treadmill at 10% gradient or use stairclimber – 40 sec

Dumbbell Squat  (in rounds 1, 3 and 5 only) – 10 reps

Body-weight Squat (in rounds 2 and 4 only) – 20 reps

In Round 1, do a front bridge – 40 sec

In Round 2, side bridge on left arm – 40 sec

In Round 3, side bridge on right arm – 40 sec

In Round 4, front bridge - 40 sec

In Round 5, hold bottom of a push up – 40 sec

Circuit 2:

* Do 3 rounds, then rest for two minutes

Run or climb at top speed – 80 sec

Rest – 20 sec

Push Up – 30 sec

Dumbbell Bent-over Row – 10 rep

Circuit 3:

* Do 4 rounds, then rest for two minutes

Run or climb at top spped – 60 sec

Single Leg Rotation Squat – 5 reps each leg

Ab Exercise of choice – 60 sec

Circuit 4:

*Do 3 rounds, then stop

Run or climb at top speed – 40 sec

Rest – 40 sec

Hold bottom of a push up – 40 sec

i hope you cant walk tomorrow byeee :)