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A New Total Body Workout

Home > Everywhere > Health and Fitness
by Cheryl Stephenson (subscribe)
I am a freelance nutritionist living in Leeds City Centre. I enjoy trying new places with healthy food claims, and I give the low down on them.
Published October 27th 2012
This is my latest workout obsession: quick cardio combined with a brief weights circuit and core. In, out, and done for the day in just under an hour!

1) Warm-up: 10-15 min. jog to your gym or around the block

[This can be anywhere from 1 to 2km, or a bit more if you run regularly. I do 2 miles as part of my recovery training program.]

2) HIIT: High Intensity Interval Training will boost your metabolism for the rest of the day and gives you one of the best forms of intense cardio. I tend to use the spin bike for this, but you can also do a variation on the treadmill.

1 min. warm-up
4 min. alternating positions (20s standing, 20s butt hover over saddle, 20s sitting), increasing resistance 1/4 or 1/2 turn every minute
1 min. recovery (medium speed - to catch breath)
3 min. sprints (20s on, 10s off) increasing resistance every 30s by 1/4 turn
30s recovery
2.5 min. climb (increasing resistance by a 1/2 turn every 30s)
1 min. recovery

(3) Core: repeat 3x

2 min. plank
oblique plank crunches, repeat 15x per side (see video here)
20 stability ball pass-overs (see this video)
20 crunches, with 2 pulses each
20 bicycle crunches like this:
no equipment crunch, trunk rotation weight training
OR knee-ins with stability ball (like so)
20 hip lifts (see here)
OR 20 leg cross-overs (lie on your back & cross one leg slowly over the other, being careful not to touch the floor with your feet, unlike the photo below!)

(4) Strength training: repeat 3x

15 x single leg lunges (dumbbell weights in each hand)
12 x bicep curls (dumbbells in each hand)
10 x single leg deadliest (with dumbbells in each hand - see video)
12-15 x tricep kick-backs (like this) OR 12-15 x skull crushers (this old school video is still quite good!)

(5) Stretch: 5 min.

Total time: approx. 1 hour
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