Mid week work-outs

Justin ran across a blog for me last night that actually really encouraged me to begin mine. Tonight I started one of her Winter shape up workouts. Many people begin to workout right before bikini season but in reality if we begin now and constantly workout consistently we won't have to work so hard for that "bikini body". This workout was definitely a challenge but wow did I feel amazing when I was done. Try it out:
- 10 minute warm up (cardio)- either outside or on a treadmill. This should not be an all out run remember it is a WARM UP.
- 4 sets on 12-15 forward lunges with 8-12 lb weights. Bicep curls between each leg, bring the back leg to the front knee at this time.
-4 sets of backward lunges with weights ( same as above)
-3 sets of plié squats with upright rows
-4 minute sprints ( this can be on the treadmill or track). Sprint all out for 20 seconds and rest for 10 seconds. Will do 8 sprints.
- 3 sets of 12- 15 bent over flys alternating with three sets of 12-15 push-ups.
- 3 sets of seated dips (challenge yourself by keeping your legs straight or doing one leg) alternate with 3 sets of v ups (great for abs).
- 4 minute jump rope. Jump as fast as you can for 20 seconds resting for 10. Do this 8 times for a total of 4 minutes.
- Last lets cool down. Yoga and stretching is great at this time and essential for your workout. Helps stretch those tight muscle so you don't feel it as bad in the morning.

Early today I went for a jog in the mountains which is tough, if you plan to run make sure you give yourself plenty of time between that and a tough workout. Hope that everyone can try this work out. Truly works the whole body and you feel great after :)