It's been a while since I posted a workout. Here is a good one that really hones in on shoulders and legs, particularly the quadriceps, while focusing on endurance. Most of my workouts will have running as the default cardio exercise, but really, any cardio will suffice. Treadmill, elliptical, stair climber, stationary bike, pool - anything goes.

 

 

 

 

Check out the three circuits below, and as usual, descriptions of all exercises follow the workout!
Circuit 1
8-Minute Cardio Warm Up
2-Minute Cardio Acceleration
Shoulder Press Squat (15 - 20 repetitions x 3)
Lunge/Twist with Medicine Ball (8 twists each side x 3)

Circuit 2
3-Minute Cardio Comfortable Pace
5-Minute Accelerated Pace
Bent Over Row (15 - 20 repetitions x 3)
Push Up to Plank (16 push ups, alternating lead arm)

Circuit 3
3-Minute Cardio Comfortable Pace
5-Minute Accelerated Pace
Mountain Climber (1 minute x 3)
Side Plank (20-30 seconds each side, x 3)

Shoulder Press/Squat
Grab two weights (between 5 – 15lbs)) and hold them at your side. Drop down into a squat, keeping your hips back, back as straight as possible and knees over your toes. Come back to a standing position, pressing the weight over your head with straight arms. Repeat three sets of 15 repetitions. Rest 30 seconds in between sets.

Lunge/Twist with Medicine Ball
Begin by standing in a runner’s lunge position while holding a medicine ball or weighted object such as a gallon of milk. Drop into a deep lunge, keeping your back knee about three inches off the ground. Rotate the weight from one hip to the opposite, creating a high arch-motion with your arms. Try to draw your abs in as your arms reach up, over and down. Repeat 30 rotations on one side, then switch
legs.

Mountain Climber
Start down on the ground in a push up position. Bring your right knee up and in toward your left elbow. Return your right foot back to the starting position. Now repeat by bringing your left knee to your right elbow. Continue to repeat, alternating legs for 60 seconds. Concentrate on keeping your abs drawn in. This is a great whole body workout – especially honing in on the abs. Start jumping rope immediately after completing the mountain climber.

Bent Over Row
Starting from a standing position, hold the weight in front of your thighs with an overhand grip. Without locking your knees, bend over to just past a 45 degree angle. “Row” the weight toward your body and release back down. Your back should stay straight. Rest for about 30 seconds after rows before going into another set of shoulder presses.

Push Up to Plank
Start in a straight-arm plank position with your palms on the group and legs extended out. One arm at a time, drop your arm down, resting your elbow and wrist on the ground. Start with the right arm, then drop the left down. You should now be in a traditional plank position. It’s time to push back up – one arm at a time. Begin by pushing up with your left, then alternate arms. Essentially, all you’re doing is pushing your body up and down one arm at a time.

Side Plank
Start lying on the ground on your side. Push yourself up onto one arm with your hand just under your shoulder. Weight in your hand should be equally distributed throughout the fingers and palm. With legs extended, slowly stack your feet on top of each other and raise your opposite arm up into the air – reaching for the sky! Hold for 30 seconds on each side. Alternate sides three times.