Fit Geek Workout #1

Hey guys! I put together a workout for anyone who’s interested in trying it. It’s pretty TUFF.
It’s a full-body cardio circuit, and you don’t need much equipment. I tried to be as comprehensive as possible in describing it, so hopefully everything makes sense. Let me know what you think!

INSTRUCTIONS

There are six exercises that you are going to do back to back without stopping. Once you complete the six exercises, you are going to repeat the whole thing once more. Time yourself to see how you do. The only equipment you need is a chair/bench, mat and light dumbbells. I’d recommend going through the exercises before you actually try the routine so you can get a feel for the form. This is especially true with the Bulgarian split squats.

1. Jumping Inch Worm
Take two big jumps forward.

Then squat down and place your hands on the floor. Jump your feet back so you’re in plank position. Inch your hands back to your feet. Once your hands are at your feet, jump your feet back into plank position. Inch hands back to feet. This is one rep. Repeat 15 times. Beginners can repeat 5-10 times.

2. Pulsing Side Plank
Get into a side plank. Make sure not to let your hips drop. Pulse your leg back and forth 15 times. Switch to the other side and repeat. Beginners can do 5-10 pulses on each side.

3. Plyometric Push-ups
Get into push-up position. Lower yourself to the floor while keeping your back as straight as possible. Don’t let your hips drop. When you get to the bottom, explode up so that your hands leave the floor. Repeat 10 times.

If this exercise is too difficult, you can do regular push-ups, knee push-ups, or plyometric knee push-ups.

4. Bulgarian Split Squat with Curls
This one is a little tricky. Grab your dumbbells and put one leg back on a STABLE chair or bench. The higher up you put your foot, the more difficult this exercise is going to be. You’ll want to make sure that you’re in a wide stance so that when you bend your knee it doesn’t go past your toes. As you go down, do a curl. Repeat 15 times for each leg. Beginners do 5-10 reps for each leg.

TIP: Before you start exercising, stand in front of your bench or chair and put one leg up on it. Scoot your standing leg forward until you find the best place for your foot to be to perform this exercise with good form. Mark where your foot should be by leaving the dumbbells (or something else) there so that when you do the exercise, you can immediately place your foot there. It takes the guess-work out.

5. Burpees
Squat down and place your hands on the floor. Jump your feet back into plank position. Do a push-up (skip this part if push-ups are too hard for you.) Jump your feet back up to your hands then explode up into a jump. Repeat 15 times. Beginners repeat 5-10 times.

6. One-Leg Bent Over Row
Grab a dumbbell and place your other hand on the chair/bench and lean forward. Lift up the leg that’s on the same side as the hand holding the dumbbell. Make sure you keep your back straight. Pull the dumbbell up to your armpit. Repeat 15 times each side. Beginners can repeat 5-10 times.

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