I created this workout on a Sunday morning and LOVE it! Sunday is usually my day off from lifting, but I wanted to get in a total body workout that left me feeling PUMPED, before sitting in the car for 2 hours going to watch Kiana Jr. soccer tournament. I've been lifting weights since I was 16, so I know thousands of exercises. I know most of you are advanced trainers, so this is a terrific workout if you know many exercises too. I wanted a workout routine that kept me moving for 30 minutes, that was challenging for my entire body and a program I didn't have to read or look at my phone or go thru my files. You can do this once for a 30-minute pump or do it with different exercises for a 60 min. workout. I love that it's customizable. AND, if you are a personal trainer or teach small group training, it would be fun to have clients shout out their favorite moves to do in a class format! I think I'll do that on Fit Friday!
Customizable: You can customize the workout routine and it will be different each time. You will do each exercise 2x for 1 minute each. If you choose NOT to use a timer, simply perform each exercise for 10-15 reps. depending upon the amount of weight you use. Remember, the last few repetitions should be challenging to complete. If you can easily do more reps, you need to add more weight. If you cannot complete 10-15 reps or do them for a full minute, use lighter weights. The goal for this workout is to get PUMPED! The PLUS +1 WORKOUT will keep your body and mind moving, and you will be constantly lifting for 30 minutes straight.
This is a challenging workout for the body and for you to keep your workouts changing to get results. This also works well in small group training. Have your clients shout out an exercise to do next!
How it works: Select exercises starting with larger muscle groups to smallest: Legs, back, chest, shoulders, triceps, biceps, abs. Do the 1st exercise i.e. squats for 1 minute. Do a second exercise i.e. bent over rows for 1 minute. Repeat the previous exercise (squats) again for 1 minute. Add another exercise i.e. chest press for 1 minute. Repeat previous exercise (bent over rows) for 1 minute. Etc. Once you start doing it, it will be simple.
Sample Plus +1 Workout
+ = the new added exercise
- +1 DB SUMO SQUAT
- +BENT OVER ROWS
- 1 DB SUMO SQUAT
- +CHEST PRESS
- BENT OVER ROWS
- +CURLS
- CHEST PRESS
- +SIDE RAISES
- CURLS
- +DIPS
- SIDE RAISES
- +BICYCLES
- DIPS
- +ALTERNATING REVERSE LUNGE TWISTS
- BICYCLES
- +DEADLIFTS
- ALTERNATING REVERSE LUNGE TWISTS
- +PUSH-UPS
- DEADLIFTS
- +FRONT RAISES
- PUSH-UPS
- +HAMMER CURLS
- FRONT RAISES
- +OVERHEAD TRICEP EXTENSIONS
- HAMMER CURLS
- +RUSSIAN TWISTS
- OVERHEAD TRICEP EXTENSIONS
- +SQUAT CURL PRESSES
- RUSSIAN TWIST
- +JUMPING JACKS
