Jackie Warner’s (Mostly) Body-Weight Hardcore Circuit Workout for Evian

aweightymatter:

As I mentioned here before, this past Saturday I got to attend a group workout sponsored by Evian and led by trainer/author Jackie Warner. It was scorchinghot by 10 a.m. so this was extremely challenging to do outdoors — but indoors, it should be regular challenging, not puke-tastically so.

I took notes to save this as a travel option because it required no weights, just your body and a resistance band at the end.

Follow all the moves in año individual circuit back to back, then immediately go back to the beginning and repeat the entire sequence the number of times indicated. Some of the moves will be obvious, but instructions for the rest can be found easily using Google. Rest only between each individual circuit, and the entire program should take about an hour.

Warm-up Circuit (five sets)
10 squats, 10 push-ups, 10 crunches

Circuit One (two sets)
20 squats with side leg raise (alternating legs), 20 squat jumps, 20 T push-ups, 60 mountain climbers

Circuit Two (one set)
15 front and back lunges for each leg (lunge forward, then back on one leg for one rep of one leg); 20 split jumps; 20 push-up crawls; 20 leg jacks

Circuit Three (two sets)
20 glute donkey kicks to side (do 20 reps on one side, then switch to the other for a full set of reps); 20 single-leg crossed glute bridges followed by 20 raised-leg glute bridges on same side (finish all reps for one side, then switch sides); 20 reverse crunches; 20 frog-leg crunches

Circuit Four (two sets)
20 resistance band hammer curdles; 20 resistance band front punches; 20 one-arm resistance band triceps extensions (finish 20 reps on one side, then switch); 20 resistance band lat raises to resistance band front raises

Circuit Five (two sets)
20 reverse plank lifts; 20 side planks with reach-through twist (each side)

(via gory-bits-of-me)

Lean Legs Pyramid

Turns out that lean legs pyramid workout is kinda lame. It takes a really long time to do, just because for lunges and toe touches you have to do 30 and 40 on each leg to get a full set. Took me about 13 minutes yesterday to go from top to bottom and I didn’t even feel like it was that great a work out - and rushing makes me feel like I’m doing them improperly.

Back to the drawing board! I really prefer exercises that work both legs [or arms, whatever] at once. I’ll probably keep the wall sit and jumping jacks, and I was already doing variations of squats, so those are all good. Perhaps I’ll substitute something for the other two exercises.