A few weeks ago, my mom asked me to put together a workout. Her company has an in-house gym, and she works out with a coworker once a week. They've been scouring Pinterest for ideas, but...you know...when your daughter is a certified personal trainer, you eventually go right to the source.
They seemed to like the workout, so I thought I'd provide it here for you. As always, proceed with caution as I don't know your exact medical needs and/or restrictions. And please consult with your physician if this is something new to you.
That said, the following workout doesn't really require much equipment at all. Just weights that are heavy enough to challenge your back, biceps and shoulders. From start to finish, including a warm up and cool down (stretching?) of your choice, it should time out close to 45 minutes.
1) Circuit #1
Add weights to your reverse lunges if you're capable. Keep legs bent softly in your dead lifts, and keep your elbows tucked in when doing the push ups. As for the mountain climbers, one rep is equivalent to each knee coming toward the chest once before repeating.
2) Circuit #2
The shoulder press is done after the side lunge. So, lunge to the side, then push the weights up as you return to center. Feel free to add a wrist twist to the bent rows to increase the intensity. So, start with your palms facing back, then twist your wrists to face them forward as you lift.
3) Circuit #3
This one's a bit heavy on the core, but you can do it. Feel free to add a time limit to the planks. As for the "up-down-down-ups," it's really quite simple: Start in a push UP position, drop DOWN to your right elbow, drop DOWN to your left elbow, then push UP again starting with your left arm. Then reverse, dropping DOWN to your left elbow first. So on, and so forth...
Oh, and if you don't have a kettlebell, mock the move with a dumbbell.
Questions? Let me know.
And since you're bound to get your fitness gear a little sweaty, you should probably head on over to my WIN detergent giveaway. Stuff gets your gear clean...
Question: How does your place of employment promote health and wellness?