Fitnessista Summer Shape Up, Week 3

This Wednesday, another Shape Up workout from Fitnessista.  For more details, and a video illustrating the moves, please see her page.  Here’s the graphic that summarizes the whole thing, and below you’ll find how I’ve broken everything down with number of reps, and some realistic numbers for weights.

CIRCUIT (repeat 3 times)

  1. Lunge with Row and Press, 8-10 lbs (x10 each side)
  2. Hit the Floor (1 min)
  3. Bicep Curl w/ Plie squat into Bent-over wide row, 10 lbs (x10)
  4. Ball switch with Pushup (x10)
  5. Squat Jump, Shuffle Back (1 min)
  6. Tricep Dips on Bench (x10)
  7. Toe Touches on Bench (x10)

Frog Crunch Countdown: 10, 9, 8, 7, 6, 5, 4, 3, 2, 10!  (for a total of 64)

Tabata Intervals.  Complete the following routine twice. It should take 4 minutes.

  • Plank with alternating arm raises, 20 s
  • Break, 10 s
  • Bench Jumps (bench + 2 levels), 20 s
  • Break, 10 s
  • Side-to-side ski jumps, 20 s
  • Break, 10 s
  • Star Jacks, 20 s
  • Break, 10 s

This is gonna hurt.  =)



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