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    Jen Widerstrom'S Get Fit in A Flash Total-Body Workout How It Works

    Uploaded by

    Jeremiahgibson
    This total-body workout consists of 3 sequences done in a circuit with 3 rounds each. Each sequence has 3 moves done for 30 seconds each. A 90-second cardio burst is done after each sequence. The sequences include single-arm deadlifts, shoulder raises, and lunge rows in sequence 1; alternating snatches, side-step curls, and triceps presses in sequence 2; and a pushup hold, knee strikes, and box jumps in sequence 3. The goal is to do as many reps as possible of each exercise in 30 seconds.

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    © All Rights Reserved
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    Jen Widerstrom'S Get Fit in A Flash Total-Body Workout How It Works

    Uploaded by

    Jeremiahgibson
    87 views2 pages
    This total-body workout consists of 3 sequences done in a circuit with 3 rounds each. Each sequence has 3 moves done for 30 seconds each. A 90-second cardio burst is done after each sequence. The sequences include single-arm deadlifts, shoulder raises, and lunge rows in sequence 1; alternating snatches, side-step curls, and triceps presses in sequence 2; and a pushup hold, knee strikes, and box jumps in sequence 3. The goal is to do as many reps as possible of each exercise in 30 seconds.

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    JEN WIDERSTROM

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    This total-body workout consists of 3 sequences done in a circuit with 3 rounds each. Each sequence has 3 moves done for 30 seconds each. A 90-second cardio burst is done after each sequence. The sequences include single-arm deadlifts, shoulder raises, and lunge rows in sequence 1; alternating snatches, side-step curls, and triceps presses in sequence 2; and a pushup hold, knee strikes, and box jumps in sequence 3. The goal is to do as many reps as possible of each exercise in 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    87 views2 pages

    Jen Widerstrom'S Get Fit in A Flash Total-Body Workout How It Works

    Uploaded by

    Jeremiahgibson
    This total-body workout consists of 3 sequences done in a circuit with 3 rounds each. Each sequence has 3 moves done for 30 seconds each. A 90-second cardio burst is done after each sequence. The sequences include single-arm deadlifts, shoulder raises, and lunge rows in sequence 1; alternating snatches, side-step curls, and triceps presses in sequence 2; and a pushup hold, knee strikes, and box jumps in sequence 3. The goal is to do as many reps as possible of each exercise in 30 seconds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    JEN WIDERSTROM’S GET FIT IN A FLASH TOTAL-BODY WORKOUT

    HOW IT WORKS

    For each exercise, do as many reps as possible in 30 seconds. Complete Sequences 1, 2, and 3 in a row,
    doing 3 rounds of each. Rest for 30 seconds after each sequence. Then do 90 seconds of cardio bursts
    (running or jogging in place, side shuffles, jumping jacks, jumping rope, etc.)

    Sequence 1: SINGLE-ARM DEADLIFT

    Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of cardio bursts.

     Stand with feet slightly wider than shoulder-width apart. Grasp a moderately heavy dumbbell in
    left hand. Pushing hips back, tap floor with weight.
     Stand up pushing powerfully through both feet; at top of movement transfer weight to your
    right hand (not shown).
     Bend knees, pushing hips back as you tap floor again. Continue, alternating sides for 30 seconds.

    Sequence 1: L SHOULDER RAISE

     Stand with feet hip-distance apart, holding dumbbells in each hand. Keep core engaged and
    knees soft.
     Raise right arm out to right side to shoulder height and left arm forward, creating an L shape
    with your arms.
     Lower to start, then switch so left arm is out to side and right arm is forward. Continue for 30
    seconds.

    Sequence 1: LUNGE ROW

     Stagger legs so left foot is forward and right foot is back, holding dumbbells at sides. Lift right
    heel, keeping weight over ball of foot.
     Hinging forward from waist, bend left knee, lowering weights toward floor on both sides of shin
    (not shown).
     Pull elbows back past ribs, keeping arms close to body and head in line with spine. Lower
    weights and return to starting position. Continue for 30 seconds; switch sides.

    Sequence 2: ALTERNATING SNATCH

    Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of cardio bursts.

     Stand with feet slightly wider than shoulder-width apart, with a dumbbell on the floor between
    your feet. Looking out a few feet in front of you, squat down only as far as it takes to grasp the
    handle of the dumbbell with palm facing body.

    Sequence 2: Side step with curl

     Stand with feet shoulder-width apart over center of a resistance band, holding handles with
    elbows bent 90 degrees, palms up.
     Step left foot out to left side, keeping arms in place with palms up.
     Step back to start and do a biceps curl with both arms.
     Return to start and repeat, stepping right leg out. Continue for 30 seconds, alternating side
     Forcefully stand up, pushing off balls of both feet and generating as much power as you can in
    your lower back and glutes; bring elbow up and out to side and straighten arm, lifting the weight
    up and above your head.
     Reverse the movement, bringing dumbbell down on same path you brought it up until it’s back
    on the floor. Continue for 30 seconds, then switch arms and repeat.

    Sequence 2: TRICEPS T PRESS

     Stand with feet about hip-distance apart, holding band in front of you on the band (not
    handles). Using moderate tension, extend both arms out to sides in a T position.
     Keeping band under control, bend right elbow 90 degrees, bringing hand in front of body. Hold 1
    count, then extend back to sides. Repeat on left side. Continue for 30 seconds

    Sequence 3: pushup hold

     Do each move for 30 seconds, complete 3 rounds. Finish with 90 seconds of your choice of
    cardio bursts.
     Begin in a full-pushup position, hands 6 to 8 inches outside shoulders, forming a straight line
    from head to heels.
     Bend elbows 90 degrees, keeping abs engaged and head in line with spine. Hold here for 30
    seconds.

    Sequence 3: KNEE STRIKE

     Lie faceup with arms extended overhead and legs extended on floor. Hold a medicine ball
    between your hands.
     Keeping elbows out to sides and light pressure on the ball, lift ball over body and left knee over
    hip, striking ball to knee.
     Return to starting position and repeat on opposite side. Continue for 30 seconds, alternating
    sides.

    Sequence 3: BOX JUMP

     Stand a few inches behind a box or bench, feet shoulder distance apart.
     Bend knees, swinging arms behind you, and jump up on top of bench, swinging arms forward
    and landing softly with knees slightly bent.
     Step back to start and repeat for 30 seconds. To modify, do squat jumps without the box or
    bench.

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