AEROBICS, ABS, ARMS & AWESOME Legs…ALL-in-One
Finish the fall season off with a bang with this third and final workout in our A+ Autumn Workout Series! For this installment of the A+ workout, we are once again going to combine the cardio row machine with a challenging new mixture of strength training exercises, for a complete workout that will have you well ahead of the curve this New Year.
Are you new to The A+ Autumn Workout? Click the link below to get started with Part 1 of this AWESOME workout series!
The A+ AUTUMN Workout – AEROBICS, ABS, ARMS & AWESOME Legs ALL-in-one
CARDIO
Cardio Row Machine
Equipment: Cardio Row Machine
Time: 10 Minutes
Instructions: Adjust the foot strap to make sure it secures the balls of your feet. Then, once you are stable and your feet are secured, grab the bar and begin warming up at a slow and steady pace with a low resistance setting for 5 minutes. After your warm-up, perform the exercise based on the chart below.
Resistance and Weight Training
ARMS
Close-Grip EZ-Bar Triceps Cable Pushdowns
Equipment: Cable Station & Attachable EZ Bar
Sets: 3 to 4
Reps: 10 to 15
Pull-Up Grip Lat Cable Pulldowns
Equipment: Lat Machine & Attachable Bar
Sets: 3 to 4
Reps: 10 to 15
Dips or Assisted Dips
Equipment: Dip Tower or Assisted Dip Machine
Sets: 3 to 4
Reps: 15 to 20
ABS/CORE
V-Ups
Sets: 3 to 4
Reps: 15 to 25
Russian Twists w/Med Ball
Equipment: Medicine Ball
Sets: 3 to 4
Reps: 15 to 25
And…LEGS
Barbell Squats
Equipment: Barbell
Sets: 3 to 4
Reps: 10 to 15
Dumbbell Rear Lunges
Equipment: Dumbbells
Sets: 3 to 4
Reps: 10 to 15
A+ ADDITIONAL ACTIVITY
Mountain Climbers
Sets: 3 to 4
Reps: 30 to 60 seconds
Continue to perform this workout 2 to 3 times per week. Next up is our New Year’s workout weight loss series to complement your New Year’s resolution goals!
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