Good morning! I have a workout to share that I just tested on a personal training client a few minutes ago. It’s a tough one! The cornerstone of the workout features a man maker complex that includes a plank, row, push up, squat and overhead press. After the complex you drive your heart rate up even higher with broad jumps and then bring it back with walking lunges. Five rounds of that and you’ll be toast!
I love this man maker complex because it’s a full body challenge that works the core, upper back, chest, quads, glutes and shoulders. Good stuff!
Since this is something I dreamed up in my head last night when I was programming for my client (seriously), here is a video demo to break it down.
Please note that this can be scaled in several ways.
1) Perform plank rows on knees
2) Perform push ups on knees
3) Step up and back instead of jumping
As far as weight goes, I recommend anywhere from 5-20 pound dumbbells for ladies. Midline for most will be in the 10-15 range. For the walking lunges you can use no weight or hold weight overhead. My client held a 25 pound plate but anything goes here!
Enjoy and let me know if you try it! Have a great day.