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The Savage Mix: Mega Moves for 3 Workouts #2

Want the most effective workout possible? Cardio + Strength + Flexibility in one 30 minute set. 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. (The videos are double the speed for quick viewing.) 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? (Don’t worry too much… you will get each type of burn no matter which route you choice!) 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.

Super Girl Lunge

Cobra Curls

Saddle Row

Change Abs

Spider Lunges

Twisting Willow Tree

Princess Squats

 

Power 20

20 minutes, 2 rounds, 1 minute per exercise, heavy set of weights. Focus: Strength. 
Super Girl Lunge Right Step back with one foot into a deep lunge as the arms go out vertically in front. Return to standings, arms by side. Tilt body from hip as same leg extends behind and arms extend vertically front. Return to standing to complete one rep.
Cobra Curls Laying on stomach with arms extended in front and upper body weight on forearms. Perform 3 bicep curls with hand weight. Raise legs from glutes 3 times for complete rep one.
Super Girl Lunge Left Step back with one foot into a deep lunge as the arms go out vertically in front. Return to standings, arms by side. Tilt body from hip as same leg extends behind and arms extend vertically front. Return to standing to complete one rep.
Saddle Row Right Shift weight into the heel of foot while holding medium to heavy dumbbell in both hands. Bending standing leg, sticking buttocks behind, and free leg to the side. Pulse free leg 3 times. Bring free leg in toward body to lift same leg as performing front row. Repeat on same side.
Change Abs Laying on back with legs lifted at a 90 degree angle and hand weight in hands. Start with one leg crossed slightly in front of the other. Change legs 5 times. Pulse upper body towards legs. Lower legs and upper body and the same time. Stop before shoulder touch the ground. Raise to starting position to complete one rep.
Saddle Row Left Shift weight into the heel of foot while holding medium to heavy dumbbell in both hands. Bending standing leg, sticking buttocks behind, and free leg to the side. Pulse free leg 3 times. Bring free leg in toward body to lift same leg as performing front row. Repeat on same side.
Spider Lunges In the plank position, bring one foot to meet hands. Raise outside arm to extend vertically to the sky. Return arm to ground and place leg back to plank position. Repeat with opposite foot and arm to complete rep one.
Twisting Willow Tree Right Stand with weight on one leg and other leg extended to side. With arms extended overhead with or without hand weight. Reach up and over to the side of extended leg with upper body as leg lifts. Return to start. Bring arms down and across body as the knee bends in to hips. Return to start to complete one rep.
Princess Squats Standing with both feet parallel and hand weight in both hands, step foot diagonally behind the other while bringing the arms above the head. Squat down and lower forearms to perform tricep press. Straighten legs and arms. Return working leg to a wide stance and perform deep squat. Next, bring opposite leg diagonally behind with tricep press to complete one rep.
Twisting Willow Tree Left Stand with weight on one leg and other leg extended to side. With arms extended overhead with or without hand weight. Reach up and over to the side of extended leg with upper body as leg lifts. Return to start. Bring arms down and across body as the knee bends in to hips. Return to start to complete one rep.

(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. 
Super Girl Lunge Right
Cobra Curls
Super Girl Lunge Left
Saddle Row Right
Change Abs
Saddle Row Left
Spider Lunges
Twisting Willow Tree Right
Princess Squats
Twisting Willow Tree Left

(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.
Super Girl Lunge Right
High Knees
Cobra Curls
Jumping Jacks
Super Girl Lunge Left
Skating  (jump side to side)
Saddle Row Right
Jump Rope
Change Abs
Burpees   (jumping plank position to standing position)
Saddle Row Left
High Knees
Spider Lunges
Jumping Jacks
Twisting Willow Tree Right
Skating  (jump side to side)
Princess Squats
Jump Rope
Twisting Willow Tree Left
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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