Favourite Work-out

I get bored pretty quickly when it comes to work-outs! I can go a week or two doing the same thing and then I get discouraged because I don't feel like it's effective anymore! I up the weights and reps, but I think I start to get lazy. So, I have started cutting out work-outs from a magazine and putting it in a notebook. Every Sunday night, I look through the notebook and pick though the different work outs to create my own! I write them on a small piece of paper so I can have something to remind me for the first few work-outs. I learnt from Rachel, my mom's personal trainer, that its good to rotate through 3 different work-outs and to do 3 sets of each. I'm not big on just focusing on legs one day, arms the next... I like to do a full body work out every time! And thanks to this new system I have a favourite! Granted, I have only been doing it for a few days now, but I actually get excited to go sweat. 

Here's how it goes:

1. Elliptical: 10 minute warm up on the elliptical with the resistance on a 10

2. Modified Prowler Sprints: I start with a modified version of prowler sprints. I don't go to a fancy gym, so they don't have this actual piece of equipment, but I modify by using a 45-pound flat free weight. I push it about 80 metres up and down. I like these because they get my heart rate up and work my entire body!

3. Twist Tucks: I LOVE these! You get into a full push-up position with your shins resting on a medicine ball. Then you bend your knee's and bring them towards your chest, first to the left -roll back- then repeat and bring the ball to your right. I also like to bring the ball straight forward. You have to keep your upper body as still as  possible. I do 12-15 reps each time depending on how balanced I am feeling. 

4. Lunges on a step: I love this because, again, I feel that its a good full body exercise that keeps my heart rate up! I start with the 8-lb dumbbells up by my shoulders. I step up on the bench/step with my left foot, bringing the weights over-head, and bring my right foot up near my left knee. Then as I put my right foot back on the ground, i bring the weights back down to my side and bring my left foot behind me into a lunge. I do 8-10 sets on each leg. 

5. Plank: I like doing the plank for 30-60 seconds after the above exercise because I needed a filler in between those and the prowler sprints. I enjoy doing the plank the traditional way and on a medicine ball. I usually just switch back and forth. 

6. After doing 3 sets of each exercise I have been finishing my work-outs with interval training on the treadmill. I don't go crazy, but I usually sprint at around a 7.0-7.5 for 30 seconds to a minute, then walk/jog for 30 seconds to a minute. I also always have the treadmill elevated at 3.0 or higher. I have been trying to do this for 20 minutes and hopefully I will be able to up my time as I get fitter. 

*All pictures found via google images*

And thats my new work-out! Everyone should try it! xx