NuBody X… Tuesday, July 9th. Legs & Shoulder Circuit

Enjoy your day and your workout

===============

PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout.

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level. You should never exceed the maximum rate.

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout.

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

=============

What equipment will you need today…Bench and Dumbbells or Olympic Plates

=============

CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

0 – 1:00 – Jumping Jacks
1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
2:01 - 2:30 - High Knees jog in place.
2:31 - 3:00 - Butt Kicks jog in place.
3:01 - 3:30 - Spiderman Push Up.
3:31 - 4:00 - Downward Dog to Cobra.
4:01 - 4:30 - Alternating Lunge with over head arm stretch.
4:31 - 5:00 - High Knees w/Arm Circles.

Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly. For additional circuits stick to the 60 second sets and 30-60 second rest between sets.

=============
THE WORKOUT...

-Muscle Group---Legs & Shoulders -

Complete all exercises as a circuit. Do exercise #1 then move to #2 and so on.
Use the heaviest weight you can handle. If your shoulders fatigue before your legs, stop the shoulder movement, but continue the leg movement. You can hold the weight to your chest or put it down.
Each set is for 60 seconds and max reps, unless otherwise stated.
Beginners complete 1 set, should take less than 30 minutes.
Intermediate & Advanced complete 2-4 sets, should take less than 1 hour.
Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Squat w/Overhead Press

Stand feet just outside shoulder width, toes pointed slightly out. Holding either two dumbbells or a plate at shoulder height, squat down butt to heels until your thighs are parallel to the floor or slightly lower. Press back upright through your heels and extend your arms straight overhead. Lower weight back to chest and repeat.

7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Plie Squat w/Push Out, Change from the picture below, hold on to either two dumbbells or an olympic plate as you squat down pull weight into your chest, as your stand up push weight straight out front as if pushing something away from you.

!!! DIfferent instructions from picture. Pull weight in to chest when in squatted position !!!Stand feet outside shoulder width, hold a dumbbell or olympic plate to your chest with both hands. Squat down, butt to heels getting thighs parallel or lower to the floor [keep weight close to chest] Press yourself up through your heels and push weight straight out to your front. Repeat squat, pulling weight into your chest as you lower down.

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Squat w/ Rotational Overhead Lift, Left to Right

Use a dumbbell, plate or medicine ball. Hold weight in both hands, squat down taking weight to just off the floor and outside your foot. Stand up straight while twisting as if lifting the weight to place it on a high shelf to your other side. Repeat in same direction for a set then switch and lift the other way.

10:01 – 10:29 Rest/Hydrate

10:30 – 11:30 Squat w/Rotational Overhead Lift, Right to Left

11:31 -11:59 Rest/Hydrate

12:00 – 13:00 One Leg Squat, Left

Stand on a bench or chair with one leg hanging off the side. Squat down, butt to heel, on one leg. Use a chair for support if needed. For added difficulty hold on to a dumbbell.

13:01 - 13:29 Rest Hydrate

13:30 - 14:30 One Leg Squat, Right

14:31 – 14:59 Rest /Hydrate

15:00 -16:00 Alternating Lunge w/Dumbbell Lateral Raises