This a fairly fast workout, but very intense workout.
The #takeoutworkout consists of 20 Movements.
10 Power Moves [Legs: Body Weight Squats, Chair Squats, Squat Jumps, Good Mornings, Calf Raises, Step up/Knee up. Upper: Push-ups (Diamond, Wide and Staggered), Chair Dips, Runners Arms, 3-Way Shoulder Flys (up front, up side, lateral)]
and
10 Core Moves. [Crunches, Double Crunches, Reverse Crunches, Side Crunches, Wipers, Ab Circles, Heel Touches, Flutters, Supermans, Torso Twists]
You pick 5 for each set.
1 minute each movement.
No rest in between movements.
1 min rest in between sets. (Variable depending on fitness level).
All you need is a STURDY chair and some floor space. (Sturdy means one that will fully support your weight)
10 Power Moves
Legs:Body Weight Squats
Chair Squats
Squat Jumps
Good Mornings
Calf Raises
Step up/Knee up
Upper:
Push-ups (Diamond, Wide and Staggered)
Chair Dips
Runners Arms
3-Way Shoulder Flys (up front, up side, lateral)
10 Core Moves:
Double Crunches
Reverse Crunches
Side Crunches
Wipers
Ab Circles
Heel Touches
Flutters
Supermans
Torso Twists
Tips:
-All movements need to be slow and controlled 4 count down 3 count up. This a not a race. Take the whole minute to complete the movements. Feel and embrace the burning sensation.
-Before jumping into the workout be sure to document which movements you will be doing and stick to that schedule. Alternate legs and arm for an easier workout. Or go straight through for a tougher workout.
-DOING THE MOVEMENTS CORRECTLY IS IMPORTANT. Doing some of these exercises incorrectly can cause injury.
-Be sure to stretch before and after.
Questions or to set up an in home consultation email jumpchrisjump@gmail.com or call 513-549-5867.
Got a Group? Want a more intense workout?
We offer in home personal training with unique workouts.
2 Person Private Training: $50 per session ($25 each)
4 Person Group Training: $40 per session ($10 each)
6+ Person Team Training: $50 per session ($8.33 or less each)
We come to you and we bring the equipment you need to succeed.
Also be on the lookout for the Spring Break/Summer Body Boot Camp.
All of this is brought to you by jumpchrisjump.com and #WANNABE Athletics
