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1 Week Intense Workout

posted in Health & Fitness
04/27/2015
  • Do 20-50 sit ups to get you warmed up.
    Do 20-50 sit ups to get you warmed up.
  • Then do 10 or more push ups to get your arms in shape.
    Then do 10 or more push ups to get your arms in shape.
  • Then jump rope for about a minute or more.
    Then jump rope for about a minute or more.
  • Then you're going to want to do 20 or more squats.
    Then you're going to want to do 20 or more squats.
  • Then do 15 step squats on each leg. You can hold weights or not, it only matters if you want a more intense workout.
    Then do 15 step squats on each leg. You can hold weights or not, it only matters if you want a more intense workout.
  • Next you do 15 or more squat jumps. You can hold a weighted/medicine ball to make it more difficult.
    Next you do 15 or more squat jumps. You can hold a weighted/medicine ball to make it more difficult.
  • After doing the squat jumps, you want to work more legs. So you're going to do 10 or more star jumps.
    After doing the squat jumps, you want to work more legs. So you're going to do 10 or more star jumps.
  • Next is stair jumps. You start at the bottom and can go up one stair and down one stair or keep going up the stairs. You're going to want to do about 10 of these.
    Next is stair jumps. You start at the bottom and can go up one stair and down one stair or keep going up the stairs. You're going to want to do about 10 of these.
  • Then you're going to do the switch step lunges. You want to do 20 each leg to really get your legs worked out.
    Then you're going to do the switch step lunges. You want to do 20 each leg to really get your legs worked out.
  • Mountain Climbers is next. These are not necessary but they are good for your legs and a little bit of your core. You're going to want to do 15 on each leg.
    Mountain Climbers is next. These are not necessary but they are good for your legs and a little bit of your core. You're going to want to do 15 on each leg.
  • After all the intense leg workout, you're going to want to give your legs a break. Just do some easy leg circles to keep your blood  moving. Do 10 or more on each leg.
    After all the intense leg workout, you're going to want to give your legs a break. Just do some easy leg circles to keep your blood moving. Do 10 or more on each leg.
  • Running in place is a good exercise if you don't have a lot of space and want to do a cardio workout. I would recommend running for about 30-60 seconds to keep your body moving. If you want to work more intense cardio I would suggest running in place for a 3-5 minutes.
    Running in place is a good exercise if you don't have a lot of space and want to do a cardio workout. I would recommend running for about 30-60 seconds to keep your body moving. If you want to work more intense cardio I would suggest running in place for a 3-5 minutes.
  • Planks are very good for your back and core muscles. When you do a plank, you don't want your bottom to look like a mountain and you don't want your back to sag in, so pick an appropriate amount of time. I would usually do about 45 seconds- 1 minute.
    Planks are very good for your back and core muscles. When you do a plank, you don't want your bottom to look like a mountain and you don't want your back to sag in, so pick an appropriate amount of time. I would usually do about 45 seconds- 1 minute.
  • Calf raises are good for your calves (obviously). They keep your legs looking good if you don't want to workout a lot. I would do about 20 keep your legs looking good.
    Calf raises are good for your calves (obviously). They keep your legs looking good if you don't want to workout a lot. I would do about 20 keep your legs looking good.
  • This exercise is good for working your core and partly your arms. You get in a push up position and bring your knee to your elbow. I would recommend doing about 15 each leg.
    This exercise is good for working your core and partly your arms. You get in a push up position and bring your knee to your elbow. I would recommend doing about 15 each leg.
  • Bicycles are an easy way to keep your core in shape. It's not that hard to do and you only need to do about 20 each leg unless you want it to be more intense.
    Bicycles are an easy way to keep your core in shape. It's not that hard to do and you only need to do about 20 each leg unless you want it to be more intense.
  • Double leg lifts also help. With your core and keep it in shape. They aren't that hard to do so I would suggest 30-40 lifts.
    Double leg lifts also help. With your core and keep it in shape. They aren't that hard to do so I would suggest 30-40 lifts.
  • The last exercise is more jump roping to keep your blood flowing. It helps with your legs if you jump rope. You're gonna want to do about 1-2 minutes of it at the end.
    The last exercise is more jump roping to keep your blood flowing. It helps with your legs if you jump rope. You're gonna want to do about 1-2 minutes of it at the end.
  • DON'T FORGET TO DRINK A LOT OF WATER WHENEVER YOU DO THIS. You should always drink water no matter what. Just drink EVEN MORE when you do this workout.
    DON'T FORGET TO DRINK A LOT OF WATER WHENEVER YOU DO THIS. You should always drink water no matter what. Just drink EVEN MORE when you do this workout.

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