Stand in one Spot Routine:

You don't need alot of room or equipment to get a great workout.  Try the following routine when you are challenged for space and time:

• Warm up: 10 jumping jacks/jog in place for 30 sec. repeat 3x
• pushups -8 reps slow; hold at bottom position just off floor for 8 sec. Do one more pushup./ Squat with no weight -16 reps; hold at bottom position for 16 sec. Do one more squat.  repeat this superset 3x
• Running man lunge - 15 each leg/ triceps dip off floor - 30 reps.  repeat superset 3x
• Bicycle Crunch - 8 slow; 8 fast / Glute Bridge - 16 reps. repeat 3x

There you have it.  One spot and it's all you need. For details on how to do these exercise go to: www.expertvillage.com and check out our weekend warrior series.  We are under MOST POPULAR in the Fitness Category and TOP RATED overall.  You can't miss us!

• pullup 8 / pushup  16                                                               
•           6/12
•           4/8  
• do this without rest; then rest one minute followed by 8 pullups / 16 pushups   

          rope pull up 8 / chest dip 16 x3 (no rest in between sets)

          seated row 16 / decline pushup 8 x3 (no rest in between sets).

 Follow this with series of plank exercises....                                                                                         

No weights today.  Try this instead:

Walk for 5-8min. gradually increasing the pace.  Begin a light jog and continue to pick up the pace until it feels like work.  Anywhere between 5-10 minutes should do the trick.  Hold this "work" pace for 2-3 minutes then slow down to a walk again.

repeat this cycle for one hour.

Enjoy the day!

MB

Upper body - push/pull ; repeat each superset continuously in reverse pyrmaid.  Do not rest.  Switch as quickly as possible to next superset.

Chest dip: 20, 16,12,/ pullup: 10,8,6

pushup: 20,16,12 / chins: 10,8,6

triceps dip: 30 x3 / straight arm pulls: 15x3