PUSH, Tone Up
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The Savage Mix: Mega Moves for 3 Workouts #1

Want a full week of workouts? Ask and you shall receive. Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.

 

How To: Watch each of the videos below and practice the moves. Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? Grab a mat, timer, a set of hand weights and go!

For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for men.

Check out the weekly calendar at the bottom to get an idea of how to plan your week.

Mr. T

Seated Arm Tilt

Power Lunge Right

Cross Slide Right

Power Lunge Left

Cross Slide Left

Rev Tuck

Tri Dip Scoop

Side Attitude

Three Legged Dog

 

Power 20

20 minutes, 2 rounds, 1 minute per exercise, heavy set of weights. Focus: Strength. 
Mr. T Hinge forward on right leg as left leg lifts straight behind, return to standing, row with arm, knee forward with right, alternate directions
Seated Arm Tilt Squat with extended lateral arms, tilt upper body to one side, return to standing, alternate sides
Power Lunge Right Lunge with right leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Cross Slide Right Plank position, right knee to left shoulder, extend right leg to lateral leg raise, side plank with right arm extended.
Power Lunge Left Lunge with left leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Cross Slide Left Plank position, left knee to right shoulder, extend left leg to lateral leg raise, side plank with left arm extended.
Rev Tuck Arms bent in front of face, pulse arms up x3 with raising heels, curve spine to tuck in x3
Tri Dip Scoop Tricep Dip x3, hips up to tabletop position, push through to scoop out abs
Side Attitude Lunge to right side, lift right leg to side with bent knee, return leg down, lift right leg behind with bent knee, alternate sides
Three Legged Dog Plank position push up, down dog position with one leg lifted (alternate lifted leg)

(Repeat all ten moves)

 

Toning Blend

30 – 40 minutes, 3 – 4 rounds, 1 minute per exercise, light set of weights. Focus: Balance of cardio and toning. 
Mr. T Hinge forward on right leg as left leg lifts straight behind, return to standing, row with arm, knee forward with right, alternate directions
Seated Arm Tilt Squat with extended lateral arms, tilt upper body to one side, return to standing, alternate sides
Power Lunge Right Lunge with right leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Cross Slide Right Plank position, right knee to left shoulder, extend right leg to lateral leg raise, side plank with right arm extended.
Power Lunge Left Lunge with left leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Cross Slide Left Plank position, left knee to right shoulder, extend left leg to lateral leg raise, side plank with left arm extended.
Rev Tuck Arms bent in front of face, pulse arms up x3 with raising heels, curve spine to tuck in x3
Tri Dip Scoop Tricep Dip x3, hips up to tabletop position, push through to scoop out abs
Side Attitude Lunge to right side, lift right leg to side with bent knee, return leg down, lift right leg behind with bent knee, alternate sides
Three Legged Dog Plank position push up, down dog position with one leg lifted (alternate lifted leg)

(Repeat all moves 2 – 3 more times.)

 

Cardio Burn

20 minutes, 1 round, 1 minute per exercise, cardio move for 1 minute between each set. Focus: Heart and calorie burner.
Mr. T Hinge forward on right leg as left leg lifts straight behind, return to standing, row with arm, knee forward with right, alternate directions
High Knees
Seated Arm Tilt Squat with extended lateral arms, tilt upper body to one side, return to standing, alternate sides
Jumping Jacks
Power Lunge Right Lunge with right leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Skating  (jump side to side)
Cross Slide Right Plank position, right knee to left shoulder, extend right leg to lateral leg raise, side plank with right arm extended.
Jump Rope
Power Lunge Left Lunge with left leg forward, pulse up x3 with bicep curl, extend all way up as bicep curl to overhead press
Burpees  (jumping plank position to standing position)
Cross Slide Left Plank position, left knee to right shoulder, extend left leg to lateral leg raise, side plank with left arm extended.
High Knees
Rev Tuck Arms bent in front of face, pulse arms up x3 with raising heels, curve spine to tuck in x3
Jumping Jacks
Tri Dip Scoop Tricep Dip x3, hips up to tabletop position, push through to scoop out abs
Skating  (jump side to side)
Side Attitude Lunge to right side, lift right leg to side with bent knee, return leg down, lift right leg behind with bent knee, alternate sides
Jump Rope
Three Legged Dog Plank position push up, down dog position with one leg lifted (alternate lifted leg)
Burpees  (jumping plank position to standing position)

 

Weekly Schedule, Option 1:

Monday – Cardio Burn

Tuesday – Power 20

Wednesday – Off

Thursday – Cardio Burn

Friday – Toning Blend

 

Weekly Schedule, Option 2:

Monday – Power 20

Tuesday – Cardio Burn

Wednesday – Off

Thursday – Power 20

Friday – Toning Blend

 

Weekly Schedule, Option 3:

Monday – Toning Blend

Tuesday – Off

Wednesday – Toning Blend

Thursday – Off

Friday – Toning Blend

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