>The weather is warmer, the snow has melted and it is time to get ready for shorts and tank tops – it is time to spring into shape!
Use the circuit style workout below three times per week with a healthy nutrition plan emphasizing veggies (broccoli, spinach, peppers etc.) lean proteins (chicken, turkey, sirloin etc.) healthy fats (coconut oil, walnuts, fish etc.) and some complex carbs (yams, brown rice etc.) to fuel your workouts.
The circuit is based on time, performing as many reps a possible (AMRAP) for 3 rounds to start and progress up to 5 increasing the intensity (load) on each successive round. Begin each workout with the mobility warm-up listed below and finish each circuit with a cool down of 5-10 minutes of light cardio and some stretching for active recovery.
•10 Overhead Squats (little to no resistance)
•20 X 360 Degree Lunges (10 each side)
•10 Spiderman Crawls (5 each side)
•16 One Leg Toe Touches (8 each side)
Spring into Shape Workout
45 seconds work each exercise, 15 seconds rest for transition to next exercise
•Thrusters (front squat to overhead press)
•Stiff Leg Deadlifts
•Dumbell or Kettlebell Alternating Snatches
•Rest 60 seconds
•Lateral Lunge with Hammer Curl
•Figure 8 Medicine Ball Weaves (from a seated position, alternate weaving a medicine ball over and under each leg as you flutter each leg up and down on)
•Rest 60 seconds
•Rocca Press for Shoulders (begin in a pike position on your toes and hands shoulder-width apart, perform a push-up, keeping the pike position and only lowering from your upper body, bringing the top of your head towards the ground)
•Rest 90 -120 seconds then repeat from the top.
Spring into Shape