10 Minute Speedy Workout!

Just Vicky here again for your speedy workout!

What you will need: 1 Jump Rope*, 2 Dumbells**


Your Workout:

1 Minute Jump Rope (count how many times you jump the rope and then divide by 2 for all future iterations... it is a faster workout if you just count revolutions rather than timing each segment.)
Superset 1: 3 x (25 Calf Raises, 10 Over Head Tricep Press)
30 Seconds Jump Rope
Superset 2: 3 x (10 Bench Press***, 10 Chest Flye***)
30 Seconds Jump Rope
Superset 3: 3 x (10 Squats, 6 each side Single Arm Bent Over Row)
30 Seconds Jump Rope
Stretch: 20 Seconds minimum - hamstrings, deltoids, triceps

This workout should take you exactly 10 minutes... want to make sure you get in your 15 minutes of exercise and get a mile? Throughout the day, set a timer for 30 or 45 minutes, get up from your desk (or wherever you are working) and d0 25 wide-stance squats (like a Plie). Unsure about doing this at your desk? I used to use a timer on my computer that would flash, then go to the bathroom and do my squats there (so no one in the office would see me - and if I were in heels, I'd just not go down as deep in the squats). Do this 5 times or more during your day along with the speedy workout and you'll hit your 15 min mark for total exercise.

*No Jump Rope? Mimic the motion of jumping rope or do something else like step ups on your bottom stair at home.

**Don't have dumbells? Look in your cupboards - smaller soup cans can be your "light" weights and big cans can be your "heavy" weights. Do you use milk jugs in your house? You can save these and make varying weights by filling them partway with water or sand - these even have a nice handle to make them easier to pick up.

***No bench at home? Lay on floor and get into bridge position to do your "bench" workouts.

If you have any questions, please feel free to e-mail me: shoredebris at live dot com

Routine for the more seasoned weight-lifter

Good Morning! It's Vicky again. Today I will give you two options for quick workouts and am beginning with the one for the more seasoned weight-lifter...

I got this workout when I was in college - I was a walk on for a heavyweight crew team (me, miss clumsy, cannot make any sports team ever in high school, gets letter saying you are the right size - a.k.a. your college application indicates you might be on the chubby side - to be a rower). Anyway, during our spring season, the football team's weightlifting coaches became our weightlifting coaches and this is my favorite workout from that time.

The picture is from this Bootcamp Crossfit Program.

3 sets of 6 of each of the following exercises (no rest during the sets) at 1/3 your body weight**.
Upright Row
High Pulls
Hang Cleans
Front Squat with Overhead Press
Straight Leg Dead Lifts
Bent Over Rows
Bicep Curls

I currently use my olympic bar for these exercises, but in the years before I could afford that, I had the tiny weight set that only goes up to 55 lbs and that works, too - as do kettle bells if you have those.

[**If you have not been pushing weights recently, I recommend dropping down to 1/4 of body weight or less... I've had to do that when getting back on the bandwagon yet again... my cycle of life]

20 Minute Circuit Workout

Good Morning! I'm Vicky and I'm normally playing with shells at Shore Debris.

I have subscriptions to Self, Shape, and Fitness magazines and use them to mix and match exercises and create workouts that work for me and my neighbors. (Yes, I am a good friend, I bring out the workout and big stick to make sure they do it!) Currently, due to my one friend's very, very hectic schedule, I've been making different 10-20 minute workouts that she can try to fit in 4-5 times per week.

This workout involves both strength training and cardio intervals and should take you 20 minutes.

For the cardio sections, I used my elliptical, but I made my neighbor run sprints on our street. You can use a treadmill, bike, step up and down on the stairs in your house, jump rope, jumping jacks, run in place, etc - Just use whatever you have around.

The "Body weight circuit" that is listed in the workout is: 20 reps each with no rest between push-ups, sit-ups, squats, lunges (20 ea leg), and side leg lifts (20 ea leg).

And here is the workout:

2.5 min cardio warm-up

3 x (body weight circuit, 1 min cardio sprint)

1 x body weight circuit

1 min cardio cool-down

A minimum of 20 sec each (calf stretch, hamstring stretch, butterfly stretch)

I hope this gave you a new idea for what to do with your workouts this week. Have a great mileage week and if you have any questions about what I mean in this workout post, feel free to e-mail me at shoredebris at live dot com.