My version of Insanity is the jump rope, barbell workout I had today. I kept my heart rate in the interval fashion that I know is great for the afterburn.(Burning fat for up to 48 hours). Although my Polar Fit Monitor said on burned 280 calories in 49 minutes, I know I am still burning them as I type this. Of course I am drinking my Post Workout Smoothie of Isagenix When Based IsaPro shake with coconut milk, pineapple and a few other goodies. You can get my recipes in my Smoothie Recipes for Optimal Health E-Book that will be launching soon!
The main goal when I go to the gym is one of two things: Either build muscle…lower reps, heavier weights, or just have fun sweating my ass off (hopefully not too much of it!)by doing a full body workout, in intervals, that get my heart rate super high, then to a moderate rate. Whether training myself or a client at Michigan Kettlebells, I always keep it fun, with the goal of results in my plan of attack!
Here is my workout, adjust the weights according to your fitness and strength levels.
You will need:
Jumprope
Squat Rack
Chest Press Rack
Dumbbells
Here was MY workout. You can alter the weights according to your fitness and strength levels. I took a 30 second rest between each Set of Jumping Rope.
100 Reps Jump Rope – Rest 30 seconds.
8 Chest Presses
8 Squats
90 Reps Jump Rope – Rest 30 Seconds
8 Dead Stiff Legged Dead Lifts
8 Shoulder Presses
80 Reps Jump Rope – Rest 30 Seconds
8 Chest Presses with added weight
8 Squats with added weight
70 Reps Jump Rope – Rest 30 Seconds
8 Shoulder Presses with added weight
8 Dead Lifts with added weight
60 Reps Jump Rope – Rest 30 Seconds
6 Squats with added weight
6 Standing Shoulder Presses with added weight
50 Reps Jump Rope – Rest 30 Seconds
5 Chest Presses same weight as last set
5 Squats same weight as last set
50 Reps Jump Rope – Rest 30 Seconds
5 Machine Assisted Chest Presses
5 Push Ups
5 Squats same weight as last set
5 Seated machine assisted shoulder presses 20 lbs each.
5 Deadlifts 20 lb. Dumbbells
Rest, hydrate, stretch, go home and drink water and post workout smoothie for recovery, and rebuilding what you just tore down!
Hope you have fun, enjoyed MY version of Insanity with your heart rate up like mine was!
In health, wellness and strength,
Dawn
Stay tuned for my Smoothie Recipes for Optimal Health E-Book available next week!
Check out our gym website www.MichiganKettlebells.com