LeeAnne wanted to change up her cardio routine this week. This is an example of a Metabolic Workout called Crazy8’s. Eight because of 8 exercises done circuit style in eight minutes for 2-4 total circuits. Rest is minimal between exercises (10-30 seconds) depending on your fitness level and a full 2 minute rest after each circuit. The first exercise elevates your heart rate and subsequent exercises bring the heart rate back down before another “cardio” exercise brings it back up. Use light weights or just bodyweight, it’s not strength to failure.
She did great and only swore 42 times, not bad. We just need to work on the Burpee form – a little too much back.
1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea
Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.
http://www.youtube.com/watch?v=NHJTJqZxdcs
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