A Workout Your Whole Body Will Be Thankful For

A Workout Your Whole Body Will Be Thankful For

Beth Bischoff

It's not often that you thank your bod for all the amazing things it does for you everyday (like, you know, helping you move heavy things and run from oncoming traffic). So why not take some time to show it a little love with a total-body workout it will thank you for?

This high-intensity routine challenges your whole body, which boosts your resting metabolism and enables you to get a cardio workout while toning up all the muscles. In other words, you’re going to walk away from this workout refreshed, full of endorphins, and worked. You muscles will be thankful for this sweat session, for sure.

(Looking to gain muscle and a sexy, toned body? In her book, Lift to Get Lean, Holly Perkins, certified strength and conditioning specialist, explains how you can score a slim figure in four weeks.)

The Workout

Jump rope for three minutes to warm up. Then, perform the first two exercises for the recommended number of reps with no rest in between. After finishing the second exercise, hop on a treadmill and follow the sprint interval exercise below. Complete the last two exercises in order for the reps noted without resting in between the moves. After finishing the sequence, rest for two minutes, and repeat the circuit two more times.

Stand with your feet shoulder-width apart, and hold a barbell with an overhand grip in front of your shoulders with your elbows forward and your upper arms parallel to the floor (A). Bend your knees, extend your hips back, and lower your hips towards the floor until the tops of your thighs are parallel to the ground (B). Keeping your back straight, drive into your heels, and return to standing, driving the barbell directly over your shoulders (C). Lower the bar back to its starting position at the front of your shoulders. That’s one rep. Do 10 reps.

Place your hands shoulder-width apart with an underhand grip on a chinup bar, and allow your arms to fully extend (A). Cross your ankles, and bring your feet toward your butt. Pulling from your back muscles, lead with your chest as you pull upward. Lift up until the bar is near your collarbone and your chin is over the bar (B). Slowly lower yourself back down until your arms are fully straightened. That’s one rep. Complete as many as you can.

Hop on a treadmill, and begin jogging at a comfortable pace between 5.5 and 7 mph for one minute. Then, increase your speed to 8 mph for one minute. That's one rep; do three reps.

Stand with your feet shoulder-distance apart, and place a barbell over your feet. Bend your knees, reach your hips back, grasp the bar, and drive into your heels (A). Keeping your chest up, back flat, and your arms straight, stand all the way up with the bar against your upper thighs (B). Bend your knees, reach your hips back, and return to the starting position. That’s one rep. Do 15 reps.

Stand with a barbell across your shoulders, holding with an overhand grip wider than your shoulders (A). Take a very large step forward with your left leg, and lower your hips straight down while keeping your chest up. Lower until your left thigh is parallel to the ground. Press upward, and drive into your left heel to return to the starting position. That’s one rep. Do 10 on each side.

Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.

Original article and pictures take www.womenshealthmag.com site