Workout of the...Month

A friend suggested I do a “Workout of the Month”. Ideally I would love to do a "Workout of the Week", but at the rate school is crushing me, "Workout of the Month" seems more realistic. Besides, if I do post more than one “Work out of the Month” in a calendar month, it’s a bonus! And who doesn’t like bonuses?




I did this workout yesterday and my glutes, quads, back, and shoulders are aching today. In a good way.



All links are YouTube videos.

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Warm up – 1 mile run



2 sets of lunges (15 reps)



2 sets of squats (15 reps)



2 minute run in place (emphasize on bringing knees high up)



2 sets of flutter kicks to failure



2 sets of push-ups to failure



2 minute steam engines



2 sets of Plank (hold as long as possible)



2 sets of crunches (as many as you can in one sitting)



Jump rope 2 minute



Cool down – Fast walk/jog five minutes.



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For the sets: do one set of one exercise, then do one set of the other, and then back to start with the first exericse. Example: one set of lunges, one set of squats, one set of lunges, one set of squats...
 
I added 15lb dumbbells to the squats and lunges and 15lb medicine ball to the the crunches. Start out with what's comfortable for you and progress from there. There are of course variations to planks, push-ups, squats etc. Mix it up, change it around, and don't forget to stretch before and after!