4-11-2013: Today's Workout - Upper Body. No Need for Cardio!

Do this workout without any rests.  

Try to complete a full round of the entire workout in 15 minutes.  I did this and burned 150 calories in 15 minutes!  I did 2 rounds - total of 30 minutes and 300 calories.  Not half bad!

For me, heavy weight will be 15, medium will be 8-10.

Biceps:

  • Bicep Curl (heavy weight) x 12
  • Jumping Jacks x 30
  • Bicep 21's (heavy weight)
  • Mountain Climbers x 30
  • Hammer Curl (heavy weight) x 12
  • Knee Highs x 30

Triceps:

  • Tricep Kickback (medium weight) x 12
  • Butt kicks x 30
  • Tricep Dips x 30
  • Bob & Weave with punch x 30
  • Skull Crushers (medium weight) x 12 each arm
  • Heel taps x 30

Shoulders:

  • Military Press (heavy weight) x 12
  • Jumping Jacks (3lbs weight) x 30
  • Upright Row (heavy weight) x 12
  • Bob & Weave with punch (3lbs weight) x 30 (15 each arm)
  • Alternating anterior and lateral raises (medium weight) x 12 each
  • Boxers bounce with weight (3lbs weight) x 30

Back:

  • Row (heavy weight) x 12
  • Mountain Climbers x 30
  • Superman to Swimming (alternating opposite arm & leg) x 30
  • Butt Kicks x 30
  • Deadlifts (heavy weight) x 12
  • Knee Highs x 30

Chest:

  • Pushups x 12
  • Burpees (no pushup) x 15
  • Chest Press (heavy weight) x 12
  • Run in Place x 30
  • Fly (medium weight) x 12
  • Football Feet x 30

Rest 1-2 minutes then repeat the whole workout!