Author: Lightning Strike Self Defense

Hello Everyone,

1)Push up with alternating lateral leg lift 45 sec

• Do a push up and at the same time lift your leg towards your head horizontal to the ground. This is like a Spider Push up but with a straight leg….

Hindu Push Up 15 sec

• The forward action of a Dive Bomber push up but without the reversed action backwards.

2)High Knees with a Twist (arms Forward) 45 sec

Lunges Alternating Forward 15 sec

3)Gymnastics Bridge Twist 45 sec

• It is like doing a Bridge or Crap Walk position if you aren’t that flexible to a yoga Downward Dog position

Log Roll Side to Side 15 sec

• Concentrated Ab Iso lever to a superman double arms out – alternating 1 side at a time

4) Burpee 45 sec

8-count body builder 15 sec

 

 

 

Hello Everyone,

So today I haven’t done a good arm + Leg workout in a couple of weeks so I decided I would share with you one.

It is important to do each exercise 1 after the other for the entire set and then repeat from the top.  This workout takes 50 minutes.  It is geared towards increase in strength and less of a full body.

Warm up

Ladders or Skipping Rope for 10-15 minutes

Triset 1:

Chin Ups – 2 sets of 12,10 reps

Tricep Push up – 2 sets of 15,12 reps

Air Squats – 2 sets of 20,15 reps

 

Triset 2: Focus Biceps

Wide Grip Standing Curl – 3 sets of 15,12,10

Lower Half Alternating Dumbbell Curl – 3 sets of 15,12,10

Alternating Lunges – 3 sets of 24,26,28 reps

Triset 3: Focus Triceps

Flat Bench Skull Crushers – 3 sets of 15,12,10 reps

One arm Tricep Extension overhead – 3 sets of 15,12,10 reps

Leg Press – 3 sets of 12,10,10 reps (medium to heavy weight)

Finisher:

Reverse Barbell Curl – 2 sets of 15,12

Tricep Kickback – 2 sets of 15,12 reps

Concentrated one arm curl – 2 sets of 10,8 reps (heavier)

 

Treadmill or Skipping Rope for 3 minutes!

 

Good Luck!

 

 

Hello Everyone,

So I don’t really need to explain how to do a tabata! A real Tabata doesn’t give you a full rest. It gives you an active recovery to rest but keep your heart rate up and consistent.

Set 1:

Jumping Jacks – 45 sec

Courtesy Lunges – 15/20 sec

Set 2:

Push up with Shoulder Touch – 45 sec

Squats – 15/20 sec

Set 3:

Jump Side to Side  FAST – 45 sec

Elbow Plank Hold with Shift on Toes up and down – 15/20 sec

Set 4:

High Knee or Mountain Climbers – 45 sec

Glute Lift Bridge with Kick up – 15/20 sec

 

Hope that you PUSH YOURSELF THROUGHOUT THE ENTIRE WORKOUT!!

Once the 10 minutes is up, you’ll feel good and energized!

This will be burning 500-600 calories.