Killer Weekend Workout!

This workout arrived in my email inbox on Friday of last week and it was like it was meant to be. Last week was INSANE at work and so getting to the gym was a little hard. This workout when completed will burn about 256 calories.

What you'll need: A set of 3-5 pound dumbbells, a step (optional)

For the 90-second-cardio-bursts, choose from step-ups, jumping jacks, running in place, or jumping rope.

Saturday Workout

Lung, Lift, Press

• First, do 90 seconds of cardio
• Stand with feet hip-width apart, holding a dumbbell in each hand elbows bent so that weights are directly in front of shoulders, palms facing each other.
• Lunge backward with right leg, bending both knees 90 degrees.

Shoulder Pendulum

• First, do 90 seconds of cardio.
• Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of hips, palms facing in.

Boxer's Curl

• First, do 90 seconds of cardio.
• Lie face-up on floor with knees bent and feet flat, holding a dumbbell in each hand and bending elbows by sides so that weights are hovering above chest, palms facing in.

Walk-Out

• First, do 90 seconds of cardio.
• Start on floor in full push-up position: balancing on hands and toes, arms extended, with hands directly below shoulders.
• Make it easier: Stay in modified push-up position, on knees.
• Walk right hand forward about 1 foot, then walk left hand forward 1 foot.
• Walk right hand, then left hand, back to full push-up to complete 1 rep.
• Do 8 to 10 reps.

Reach-Though

• First, do 90 seconds of cardio.
• Holding a dumbbell in right hand, start on floor in plank position; balancing on forearms and toes.
• Make it easier: Do exercise without dumbbell.
• Lift right arm off floor as you rotate into a side plank. Turn torso to the right so that right shoulder points up, and pivot on toes so that sides of feet rest on floor, right foot in front of left (hips stacked)

Sunday Workout

Row with Arabesque

• First, do 90 seconds of cardio.
• Stand on right leg with left toes on floor slightly behind you, holding a dumbbell in each hand, palms facing fronts of thighs.
• Lifting left leg behind you and hinging slightly at hips, bend elbows as you bring them out to sides at shoulder level so that forearms point forward, palms face down.
• Lower arms and left leg to start position.
• Do 10 to 15 reps. (Switch legs for this move when you repeat the routine.)

Plie Biceps Curl

• First, do 90 seconds of cardio.
• Stand with heels together, toes turned out slightly and knees slightly bent, holding a dumbbell in each hand in front of hips, palms facing forward.
• Lower into a demi-plie, knees bent out to sides up to 90 degrees. 
• Straighten legs to standing as you curl dumbbells to shoulders.
• Lower arms as you return to demi-plie.
• Do 10 to 15 reps.

Single-Leg Deadlift

• First, do 90 seconds of cardio.
• Stand on right leg, knee slightly bent, with toes of left foot on floor slightly behind you, holding a dumbbell in each hand, palms facing fronts of thighs.

After

Before

Table Tuck

• First do 90 seconds of cardio.
• Start on floor on all flours (hands under shoulders, knees under hips), holding a dumbbell in each hand, palms facing each other.
• Make it easier: Do move without dumbbells.
• Bring right elbow and left knee toward each other underneath belly.

Before

After

Tush-Toning Trio

• Do 90 seconds of cardio
• Lie on left side, head resting on upper arm, right hand on hip, legs stacked and slightly in front of you; bend knees 90 degrees. (This is the start position)
• Maintaining knee bend, lift shins so that left knee remains on floor and heels are higher than hips.

So how did this feel?