{jeng's lite & advanced wo 1}

These are 2 similar workouts. The first one is for those who are more of a beginner. The second one is for those advanced.Complete 3 rounds for time.

Not all workout moves are explained in the {e&m} page yet. For any questions, please feel free to contact me - strongerwithjeng@gmail.com.

If you complete any of these workouts, post your times. My time for the advanced workout was 39.23. Longer than I expect, but those darn one leg inchworms are obviously called inchworms for a reason. :)

Find me on FB @ Stronger With JenG.

Get.STRONGER. ~ ♥ JenG

Jeng’s Lite workout 1

*for explanations of workout moves & modifications (in italics) , please refer to the {explanations & modifications} page.

Overview:  This workout is those who are more of a beginner. Good form is more important than speed. Not only write down  the time it take you to complete this so you can beat it in the future, but also note the weight you used for the swings and any modifications you make, like knees down for push up. For a similar, more advanced workout, check out the workout below.

Timer:  Stop watch. See how long it takes you.

Equipment:  A piece of cardio equipment, a mat, a KB or dumbbell, and some floor space.

Workout - 3 rounds for time

1. 0.25 miles, medium pace on treadmill, elliptical, or other cardio machine

2. 10 push ups

3. 20 Squat or Squat jumps

4. 5 right one arm KB swings or substitute with a dumbell

5. 5 left one arm KB swings or substitute with a dumbbell 

6. 10 right side plank with dips

7. 10 left side plank with dips

8. 50 ft walking lunges

9. 50 ft 1 big hop forward, 2 little hops back

REPEAT x3

Jeng’s Advanced workout 1

*for explanations of workout moves & modifications (in italics) , please refer to the {explanations & modifications} page.

Overview:  This workout is those that are more advanced, understand these moves, and can do them in good form. For a similar, less advanced workout, check out the workout above.

Timer:  Stop watch. See how long it takes you. Can you beat my time - 39.23?

Equipment:  Rower, mat, step bench or something about 6 inches off the ground, a KB, and some floor space.

Workout - 3 rounds for time

1. 500m Row

2. 10 Diamond push up with alternating one arm, one leg planks

3. 20 Jump tucks

4. 5 KB snatches, each arm

5. 10 Twisted hip dips, followed by 10 twisted hip dips bring top knee to chest (starting position: forearms on the bench, feet turned to the right)

6. #4 but feet turned to the left

7. 50 ft hops & burpees with push ups

8. 50 ft , coming back, 1 leg inchworms, switch legs after every 3 pushups.

REPEAT x3