Up And Downs
Did a meeting at work go longer than expected? Have you slept past your alarm clock? Was traffic really bad? Perhaps you have a flight in the middle of the day? Or maybe your in-laws are staying over and you just wanted to get out of the house. If you answered yes to any of these situations, or have one of your own and it has cut into your workout or only have time for a quick workout. This is the ticket for you! We’ve combined two of the biggest muscle groups, legs and back, into one exaggerated movement. Performing compound movements like this is very beneficial. It acts like a cardio session because of the continuous movement, which at the same time will improve your endurance. Also, with no rest between movements it really exerts your nervous system (in a good way). These factors are probably the biggest contributors to improving your athleticism, as well as burning fat. So, kick back and relax as your boss takes longer than expected. Sleep as late as you want. Smile as traffic sits bumper to bumper with no end in sight. Book lots of inconveniently timed flights, and always offer your place for your in-laws to stay. Because this workout will be waiting for you, ready to combat all of life’s curveballs.
Dead lift: 5 Reps
SLDL: 5 Reps
Upright Row: 5 Reps
Shoulder Press: 5 Reps
Good Mornings: 5 Reps
Lunges/Jump Squats: 5 Reps Each Leg
Notes [Parts that need a little more explaining]:
Follow the workout in the order as shown. Regarding the warm-up, follow along with the video and performing each position once is sufficient. Concerning the Lunges/Jump Squats, you choose which movement you want to perform (Either, not both). For the workout however, perform each movement then immediately move to the next without rest (I.E. Dead lift, SLDL, etc.). Once you’ve made it all the way to the Lunges/Jump Squats, reverse and do all of the movements back to the Dead lift (I.E. Good Mornings, Shoulder Press, etc.) that’s one round. Do at least three rounds, resting for 1 minute between each round. With all of these exercises, when performing a movement you’re not familiar with, always begin by performing with a lighter weight. Good luck and be safe!