Thursday, March 22, 2012

Suicide Workout

Remember on Monday when I mentioned the Suicide work out? Well, I got some great feedback and I'm excited to share it with y'all! I wanted to title this post Suicides, but I wasn't sure that would go over so well. I added workout at the end to specify that even though you'll think you're dying, you won't :)

Now here's what you're going to do. Pay attention. Complete the first exercise in your set {Arms, Legs, Cardio} then complete the second. Before you can move onto the third, you must do the first and second again and add on the third. In order to move onto the fourth, you must do the first, second and third AGAIN and add on the fourth. So on and so forth. Do you see why it's called the Suicide Workout? It's similar to running suicide sprints in most sports/athletic training!

So here are the exercises. My husband was so sweet and took the pictures for me :) Try not to judge me or the puppy toys I have all around me!

ARMS
20 Squat to Shoulder Presses
15 Judo Push Ups
15 Bicep circles
20 Tricep dips
10 Side lunge and lift :: repeat on other side


Using weights, squat low, bring weights up to shoulders and press over your head for a shoulder press!
Start in a folded upside down V position with your weight in your arms. Lower your body similar to doing a push up. Make sure you don't hit your head!
Similar to the bicep curl. Start with arms ready for a wide bicep curl. Curl your  arms and rotate  hands as you lift. Circle arms around and out. Use your triceps to lift arms out to the third position. {You can do regular curls as well, these just work more muscles!}
You know the drill! Remember, the straighter your legs are, the more work you're doing!
Start with your feet together. Take a wide step out to the side and lift the arm  on  the same side as your straight leg.
Full body move focusing on the weight in the arms!

LEGS
20 Lunges
30 Pile squat pulses
10 Single leg bridges :: repeat on other side
20 Frog jumps
25 Narrow squats 

Just normal lunges alternating between each leg.
You can do these stationary by starting with you legs together and stepping forward into the lunge...
...or you can do walking lunges if you have enough space.
Make sure you dip low enough and step out far enough! Legs should be at 90* angles
Legs in a wide squat stance with toes pointed out.
Dip low and pulse. Don't come up until you're done.
Be sure to squeeze your glutes!
Lay on your back with feet propped and one leg extended as seen on the left.
Lift up using glutes, hamstrings and abs as high as possible.
Complete all 10 on one side and repeat on the other
Squat all the way down to the ground and jump as high as you can.
Great cardio/strength combo!
Don't laugh too hard at my jumping picture :)
Regular Squat with feet together.
Make sure your weight is in your heels. You should be able to wiggle your  toes.
CARDIO
80 Mountain climbers {quick count}
25 Little man jacks
10 Burpees
40 Lateral jacks
100 High knees {quick count}

Start with hands and feet on the floor. Alternate bringing your left and right legs forward.
Bringing one leg forward counts at 1 {hence quick count}
Go ahead and laugh, but I promise these work!
Similar to jumping jacks, but legs are bent at all times. This increases the work on your quads!
Burpees: you love them or you hate them.
Squat down, press legs out into plank position, jump them back in and jump up!
This is a fast motion.
The entire move is done in plank position.
Start with legs together. With weight in your hands, jump legs out and in - similar to the jumping jack motion.
Get those knees up while running in place!
Use your hands as markers to make sure you're getting your knees up high enough.
Each lift counts as 1 {Hence Quick Count}

Are you sick of seeing my face and bright blue shirt yet? I hope the pictures help. I know that several of the moves are well known, but I figured if I was going to do at least one, I might as well do them all! Let me know if you have any questions about any exercises.

You want to know one of the best things about this workout? You can swap moves. Change it up! No need to stick with the same thing over and over again. Add in new exercises to challenge your body. Don't have weights? No problem. Add in push ups and arm circles instead. I hope you try this out! You can do it at the gym, outside or in your home! No excuses :) Trying it out and let me know how it goes!

Until next time...
With love and God bless,

5 comments:

Kristi Miller said...

that looks intense!!! i'm going to try it tomorrow, so I'll let you know how it goes!

Erin said...

Ahh! I'm so glad you shared, seriously! I'm always looking for new variations on exercises... and even though "Little Jacks" are funny I bet those HURT, I can't wait to try them!!

Anonymous said...

I LOVE this workout! I needed something new and used it yesterday! I did the arms set again this morning. Thanks for posting and for the pics!

Olga said...

This seems like a tough workout! I've been trying to expand my workouts so this is great!

http://olgasrecord.blogspot.com/

Suzie Thomas said...

Abdominal exercise machines can be a very effective tool to get you a flat stomach, but it takes dedication and consistency to accomplish it.

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