The Wenatchee Valley Gold’s Gyms Blog

The “Working” Workout

Maximize your time in the gym with this fun, high intensity workout!

Total Time: 42 minutes
Warm-up 5 minutes
Sets and Reps: 3 sets of 60 second work intervals with 20-30 seconds for switching exercises. If you’re really pinched for time cut your sets to 2.
Although you’re timing your sets, speed is not the objective. Execute control over the speed and movement.

Warm-Up: 5 minutes on your favorite piece of cardio. Work hard, but remember to get there gradually.

Exercises:Squat with alternating DB shoulder presses
Free Motion Forward step: Lateral Step (60 seconds each leg)                      Bosu Burpees (press the bosu strong over your head)
Bosu Push-ups
Free Motion Dual Cable Cross: Low to High pulls with a back and lateral step
Free Motion Dual Cable Cross: Standing Low Rows
Free Motion Dual Cable Cross: Standing Ab Twist
Technogym Abdominal machine or (my favorite) Hammer Strength Ab Machine

Technique is important. If you’re unsure how to perform any of these exercises, ask one our Gold’s Gym Trainers for help. HAVE FUN!!

You may also enjoy:

1. Functional 20/10!!!
2. The “500″ Workout
3. 3 Stage Workout- Take the Challenge!!
4. Strength Training Anatomy 2nd Edition by Frederic Delavier
5. Strength, Bones and Balance