monday's workout

The Exercises

Warmup. Start with a light warmup of about ten minutes. You can stretch, jog, or fast walk on the track or treadmill.

Stepups, fast – 40 steps. Step up onto the step bench starting with the right foot, follow with the left, then reverse it down again, alternating the starting foot at half way if you wish. This exercise should be performed as fast as possible with balance and safety. Ensure the step is anchored solidly before starting. (2 minutes.)

Dumbbell curls. Hold the dumbbells at the sides, palms facing inward (like a hammer grip). Do 12 alternate curls with each arm lifting the dumbbell to the shoulder by rotating the forearm so that the palms face upward, flexing at the elbow, then return to the side. These curls should be done somewhat slowly while emphasizing good form. Place dumbbells in the rack or safely on the floor after each weights exercise. (90 seconds)

Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)

Dumbbell lunges, fast – 20 lunges, 10 each side. Hold dumbbells by the side, hammer grip, and lunge forward with each foot alternately, ensuring the knee does not extend beyond the toes. Keep the dumbbells by the side as you lunge. This exercise should be done as fast as reasonably possible with balance and safety. (90 seconds)

Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)

Overhead press – 10-12 repetitions. Move immediately to the dumbbell weights station. Run if possible. Do 10-12 overhead dumbbell presses. Hold dumbbells horizontally at the shoulders with upright arms. Lift the dumbbells overhead with full arm extension making sure not to lock the elbows out explosively. Return to the shoulder and immediately repeat the exercise. Do this exercise slowly with good form. (90 seconds)

Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)

Dumbbell squats – 20 squats. Do 20 squats; rest for 20 seconds after number 10 if required, else do 20 without rest. Hold dumbbells at the sides with arms long. Squat down, bending at the knee until thighs are approximately parallel with the floor ensuring knees are not extended too far beyond the toes. Straighten to the starting position and repeat the squat. Do these squats slowly with good form. The back should be kept straight or slightly arched inward, the neutral position, but not rounded at shoulders or spine, with head still, looking forward. (2 minutes.)

CIRCUIT REPEAT. Rest for two minutes between circuits only if necessary. Remember to move quickly between exercises. Run if you can.

Cool Down with gentle stretching and some slow stepups or similar for a total of ten minutes. This is important to dissipate muscle lactate -- a product of high-intensity exercise -- and prevent undue soreness next day. This is known as DOMS, 'delayed onset muscle soreness'.