I received feedback about my last workout post that the title was terrible LOL. So I changed it from "All-You-Muggers Equipment-Free Butt & Thigh Quickie :P" to "All-You-Muggers Equipment-Free Butt & Thigh Toner :D" Haha.
I'm also naming this workout post in a more ladylike manner (AHEM.)
I usually like to take my own sweet time in the gym because it's my "ME TIME". I go hard during my circuits but i'd take about 10 to 15 minutes to warm up and end my session off with some core and slow stretching after my main workout.
But today I decided to make it a quick one (exam tomorrow...) I managed to get my entire 4 part workout done in less than 45 minutes.
I'm also naming this workout post in a more ladylike manner (AHEM.)
I usually like to take my own sweet time in the gym because it's my "ME TIME". I go hard during my circuits but i'd take about 10 to 15 minutes to warm up and end my session off with some core and slow stretching after my main workout.
But today I decided to make it a quick one (exam tomorrow...) I managed to get my entire 4 part workout done in less than 45 minutes.
Warm Up
(a) 3min easy jog + 2.4km run on treadmill
Main Workout
(b) 8 x3 sets of assisted pull ups
1 minute active rest intervals (body weight squats)
(c) Core Circuit
Cool Down
(d) Stretch
(a) 3min easy jog + 2.4km run on treadmill
Main Workout
(b) 8 x3 sets of assisted pull ups
1 minute active rest intervals (body weight squats)
(c) Core Circuit
Cool Down
(d) Stretch
Here's the core circuit that I did today:
This circuit works all your major core muscles - abs, obliques, erector spinae, multifidus........ I even threw in a burst of cardio (plank tuck jumps) that works your lower abs hard & gets your heart rate up, fat burning and endorphin pumping!
If you're already an exercise junkie,
Challenge yourself to finish it in 15 minutes, with all the exercises back-to-back without rest, in good form and full range of motion!
For beginners, you can take a 30 seconds rest between exercises and/or reduce the number of repetitions. So if you can't hit 20 reps for an exercise, do as many as you can (& record the number down so that you can improve on it!), take a 30 seconds break then move to the next exercise. If you need to take a 60 seconds (or longer) break after the Tuck Jumps, you can - but try not to rest too long until your heart rates drops too much.
If you're unsure of the exercises, just do a quick Google/YouTube search. I'm pretty sure they're all there. Or you can just ask me :P
Make sure your form is good throughout the circuit - No cheating!!! And go as hard as your possibly can!!! Don't cheat yourself of the strength that you can gain!!! IT'S ALL YOURS - your hard work, your sweat, your body - NOBODY CAN TAKE THEM FROM YOU.
Give it a shot! & let me know how awesome you did! :D
If you're already an exercise junkie,
Challenge yourself to finish it in 15 minutes, with all the exercises back-to-back without rest, in good form and full range of motion!
For beginners, you can take a 30 seconds rest between exercises and/or reduce the number of repetitions. So if you can't hit 20 reps for an exercise, do as many as you can (& record the number down so that you can improve on it!), take a 30 seconds break then move to the next exercise. If you need to take a 60 seconds (or longer) break after the Tuck Jumps, you can - but try not to rest too long until your heart rates drops too much.
If you're unsure of the exercises, just do a quick Google/YouTube search. I'm pretty sure they're all there. Or you can just ask me :P
Make sure your form is good throughout the circuit - No cheating!!! And go as hard as your possibly can!!! Don't cheat yourself of the strength that you can gain!!! IT'S ALL YOURS - your hard work, your sweat, your body - NOBODY CAN TAKE THEM FROM YOU.
Give it a shot! & let me know how awesome you did! :D