Workout Idea

Hello everybody,

This week’s work out idea comes from our PERSONAL TRAINERS!

** Remember: Rec Center’s hours are:     Mondays – Fridays: 7am – 10:30pm

                                                                      Saturdays: 12pm – 10:30pm

                      Sundays: 1pm – 10:30pm **  

GET FIT is sponsored by PPOW - Peers Promoting Organized Wellness. Want to know more about us?

Go to http://www.ashland.edu/students/rec-services/fitness-wellness/ppow

Workout Breakdown – adapted from bodyrock.tv.com

Time: 24min.Workout Type: Interval training Exercises: 4

·       Low Jacks with Jump Rope: max. reps

·       One Leg Dead Lift -left leg: max. reps

·       One Leg Dead Lift - right leg: max. reps

·       Jump Lunge: max. reps

Instructions:

This workout takes exactly 24 minutes and it is an amazing cardio and core training. Set your Interval Timer for 36 rounds of two intervals: 10 seconds and 30 seconds. Your goal is to push at your maximum effort during each 30 second interval and write down your reps during the 10 seconds intervals.

There are 3 exercises in this workout and you will be going through them in this order:

1. Low Jacks with Jump Rope

Start with your feet together and bend your knees so that you keep low throughout this exercise. Basically this exercise is like jumping jacks but you will be using the skipping rope for more challenge.

2. One Leg Dead Lift

You can use a sandbag for this exercise with about 30lbs of garden stones in it. Remember to keep the knee of the standing leg slightly bend, your core should be tight and your back straight. Don’t round your back. Also don’t forget to switch legs. You will do 30 seconds on left leg and then another 30 seconds on right leg before you move on to the next exercise.

3. Jump Lunge

Starting position like you are about to do a lunge and all you have to do is to jump up and switch legs. This is one of the most amazing bodyweight exercises is known! Make sure to keep proper form because this exercise is not exactly easy. You have to keep your chest up, core tight and make sure to get low enough without banging your back knee against the floor. Each time you jump up use all of the power of your core and your legs.

Add all of the reps that you did for each exercise and write down your scores. Keep that records, because the next time you do this work out your goal will be to beat those number at least by a few reps!

Good luck and have fun!!