Woke up at the crack of dawn, dressed in the dark and made my way to Brick Bodies gym in Reisterstown, Maryland. Walked in and waited about 5 minutes for my trainer. Honestly – I was praying she was a no-show and I could possibly just go back home and jump in the bed. No such luck – she finally walks out letting me know someone held her up in the women’s dressing room asking questions.
She immediately begins our workout and I can’t seem to open my eyes or stop yawning. I do finally make it through and with the increased circulation – I also eventually wake up but since I am headed to the Dominican Republic next week I am sort of happy to let her know this is the last workout until July 22nd. 🙂 I need the break! Been waking up at 5 am for the past week to hit either boot camp or the gym and at some point in time a girl needs a break.
Now – try this workout and see if it wakes you up. I named it after a Talib Kweli song I totally enjoy listening to while working out. Leave me a comment and let me know what you think of this one. Let’s go!
Equipment
Box with no riser
Cable machine
Hand weights
|
Exercise |
Reps |
Weight |
| Seated rows | 20 | 60 lbs |
| Walking lunge – center squat (right leg) | 20 | NA |
| Wall sit | 30 sec | NA |
| Lateral box jumps | 30 | NA |
| Lateral box over jumps | 20 | NA |
| Right leg box back lunge – knee ups | 30 | NA |
| Left leg box back lunge – knee ups | 30 | NA |
| Lateral box jumps | 30 | NA |
| Lateral box over jumps | 20 | NA |
| Right leg box back lunge – knee ups | 30 | NA |
| Left leg box back lunge – knee ups | 30 | NA |
| Wall sit | 30 sec | NA |
| Walking lunge – center squat (left leg) | 20 | NA |
| Seated rows | 20 | 60 lbs |
| Squat, curtsy squat, shoulder press (left) | 15 | 20 lbs |
| Squat, curtsy squat, shoulder press (right) | 15 | 20 lbs |
| Squat position – bicep curls | 20 | 20 lbs |
| Squat position – bicep curls arms angled out | 20 | 20 lbs |
| Squat, curtsy squat, shoulder press (left) | 15 | 20 lbs |
| Squat, curtsy squat, shoulder press (right) | 15 | 20 lbs |
|
DONE IN 30 MINUTES |
||
Burned some calories!
Drank a delicious smoothie filled with blueberries.
Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program
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