Monday’s always have a renewed feeling to them. The weekend serves as a good “reset” button. A few days of rest and recovery can help us put a good kick to the next week of work or school. You should find 20 minutes in your schedule NOW to refresh your physical body and start your week of exercise on the right foot! The benefit of this total body workout is that you will work virtually every muscle in your body in the next 20 minutes. Hit this workout early in the morning and you can check it off the list of things that you have to do for the day! Jump in, get it done, and get on with your week!
Do as many reps of each exercise that you can in 2 minutes. Write down your reps so you can beat your max next Monday!
Jog in Place – Click to view the video
2 minute warm up
Muscles Worked: Total body warmup/cardiovascular exercise.
Squat Shoulder Press (Dumbbells)- Click to view the video
Extend as high as you can for a good stretch.
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.
Side Seated Leg Lift- Click to view the video
Switch legs at one minute.
Muscles Worked: Glutes, hamstrings.
Curl and Delts (Dumbbells) – Click to view the video
A great exercise to isolate your biceps muscles.
Muscles Worked: Biceps, shoulders, trapezius, core muscles.
Ab Twist (Dumbbell) - Click to view the video
Twist those abs for 2 minutes!
Muscles Worked: Abdominal muscles, back muscles.
Superman – Click to view the video
Fly away from your stress for 2 minutes!
Muscles Worked: Glutes, hamstrings, back muscles.
Static Lunges (Resistance Bands) - Click to view the video
Burn those legs out! Do one minute on each side.
Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.
Reverse Crunch - Click to view the video
Muscles Worked: Abs, lower back.
Great for your lower abs. Difficult, but beneficial.
Tricep Dips - Click to view the video
Up and down you go!
Muscles Worked: Triceps.
Calf Raise - Click to view the video
Muscles Worked: Calves
Last one! Burn ‘em out!
Now the wheels are greased! Good luck with your workouts this week!
Nice work! Post your time below to track your time on Facebook and encourage others!
Click here to find out how to optimize your post-workout recovery!
