It’s been awhile…

since I have shared a workout with you! For today’s #workoutwednesday I am sharing a lower rep workout that you can use to challenge yourself with the weights you choose and give you the time to focus on your form. 

I began this workout with an interval run I had preprogrammed in the Interval Timer app I used in my boot-camp classes.

After the run was completed, I grabbed a heavy and a heavier set of dumbbells so I could switch back and forth depending on the exercise I was completing.I completed each round three times with a 30-60 second rest in between rounds. Try to move from one exercise right in to the next without taking a break. This will keep your heart rate up and keep burning those calories! With each exercise you will see that the rep count is low so use that time to really challenge yourself and focus on your form.

At the end of this workout you should definitely feel it and feel GREAT about leaving it all out on the gym floor!!!

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a few notes:

With your power push ups focus on keeping your core tight as you push through your hands to push off the ground.

For your deadlifts keep a slight bend in your knees and keep your back straight as you lower the weights down along the front of your legs. It is as if you are shaving your legs.

With your triceps extension focus on keeping your elbows glued to the side of your head. You don’t want your elbows facing out you want them facing straight ahead.

For the squat with the bicep curl, keep your knees over your ankles and your chest proud. You can anchor your elbow into your knee as you do the isolated curl.

For my favorite, the man maker, this is an all inclusive move that will really exhaust all that you have left in your tank. With the weights you will fall into a push up (similar to a burpee), do a renegade row on each side, jump your feet in and then push up to a squat, to a curl to an over head press. That is one! Trust me 5 will be enough 🙂 Through out make sure you are keeping your core engaged, knees over your ankles and smile on your face 🙂

Use the reverse lunges with a twist as a chance to actively recover from the full body move of the manmaker, but don’t forget form. In your lunge you want a 90 degree angle in each leg and your front knee over your ankle.

If you ever have any questions on how to complete exercises you can always send me a note! 

Let me know what you think!!!

Keep sweating!

Marilena