11/14: Full Body Workout – 21′s + HIIT

Happy Saturday! I hope you’re having a good weekend. Only 1 more day until Vikings football is on again. Last week they had a bye week so I’ve been having withdrawals.

Today’s workout was almost a full body workout. I did the 21′s workout again, minus the leg exercises, but then I did a 20-minute HIIT workout. So basically I did workout my legs during the cardio portion of the workout. In order to do the leg exercises and HIIT in the same week, I need to lower the weight on the leg extensions and leg curls, otherwise I’ll never get cardio in because my legs are still sore the next day. Today they were actually back to normal so I decided to skip the leg strength training and do some HIIT. And now my entire body feels like it was hit by a train. Gotta love that feeling after a good workout!

Strength Training Full Body Workout:

*4 sets of 21 reps were completed for each of the following exercises. Workout is directly from the November/December issue of Muscle and Fitness Hers Magazine. There’s a little more to how each set works but the M&F Hers article can explain that a lot better than I can.

Chest – Flyes: 8# dumbbells

Shoulders – Lateral Raise: 2.5# plates

Back – Straight Arm Pull Down: 25# plate

Triceps – Pressdown: 25# plate

Biceps – EZ Bar Curl: 20#

Abs – Weighted Crunch: 8# dumbbell; lying leg raise: 2 sets x 10 reps

20 – Minute HIIT Workout:

3 minute warm-up @ 4 mph

30 second sprint @ 10 mph followed by a 90 second recovery period @ 4 mph (repeat 8 times)

2.5 minute cool-down @ 4 mph

Distance: 1.74 miles

Calories Burned: 204