This post includes a brand new 7 day challenge. This one is sure to kick some butt and make us STRONG.
Who's with me??
Let's get started! Grab a set of dumbells and make sure you have around an hour to complete the entire workout. If you need to break it into 2 sets, one in the morning and one at night, that's totally fine!
I found this workout online and it looks like a fantastic challenge. I can take no credit for it :) It's called...Fitness Blender 1000 rep workout. It promises that you will burn 500 calories per workout. Sounds awesome to me! So here's how it works...
It is broken down into 4 sets with 25 reps each set and includes 10 different exercises. Compared to our last challenge with a higher number of reps, this can appear to be less challenging, but I think once I tell you all that is involved in one set your mind will shift! ;)
10 minute warm up - get your heart rate up. Go for a quick jog, run in place etc...
Set 1...
25 Push ups
25 Reverse flys with dumbells
25 squats with side leg raises
25 overhead press with dumbells
25 criss-cross crunches, aka bicycle crunches
25 back bows/ lay flat on tummy and simultaneously raise arms & legs off ground
25 alternating lunges
25 side hip raises - 25 each side
25 bridge & skull crushers/ lay flat on back and raise hips off ground & raise arms (with dumbells)
25 mountain climbers
Repeat for a total of 4 sets.
There is a fantastic site that has a demo video that shows you exactly how to perform each exercise.
click here for the site
As you can see from the site above this workout targets multiple different muscle groups...
- glutes
- hamstrings
- quadriceps
- upper & lower abs
- obliques
- biceps
- triceps
- chest
- lower back
- calves
- deltoids
- rhomboids
- outside thighs
I'm excited to give this a try. Who is with me?
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