Design Your Own Workout With Erin's Workout Outlines

http://www.wcnc.com/charlotte-today/Work-out-at-home-123236168.html

Click on the link above to view my latest "Charlotte Today" appearance.  The topic was all about designing your own effective, easy-to-follow workout routines - in the gym, at home, and even in a hotel room.  As promised to viewers, below is a detailed breakdown of each of the workout outlines discussed on air this morning.

*You can choose any exercises you like; be sure to change it up all the time

*Try to choose functional exercises, exercises that load your hips and spine, mimic everyday movements, and work both upper body and lower body simultaneously (examples: lunges, squat, push-ups, burpees, deadlifts, shoulder press, etc)

*Plug your exercises into the fitness outlines, and you will get a guaranteed effective workout

TABATAS: ex. Burpees

-choose an exercise: 8 rounds of 20 sec. ON as hard as you can go/ 10 sec. OFF of pure rest

-scientifically proven effective work-to-rest ratio

-will give you both toning and cardiovascular results
*Try this on a treadmill, too: Set treadmill at a high incline (i.e. 12.0) and at a sprint speed (i.e. 8.0); 8 rounds of 20 seconds sprinting, 10 seconds of rest (hop off treadmill, rest with feet on sides of machine)

EXERCISE PAIRINGS: ex. Lunge Jumps and Mountain Climbers

1. choose any 2 exercises, 20 reps of each, 2 times through, no rest (again: toning and cardiovascular results)
2. count-up/ count-down: pair any 2 exercises together

1. by time: 50 sec. of Ex. A/ 10 sec. of Ex. B

      40 sec. - 20 sec. 

      30 sec. - 30 sec.

      20 sec. - 40 sec.

      10 sec. - 50 sec.


         2.  by reps: count-up Ex. A 1-2-3-4-5-6-7-8-9-10; count-down Ex. B 10-9-8-7-6-5-4-3-2-1

SUPERSETS: choose 3 or 4 strength exercises to work together; move quickly from one to the next with little rest

1. AMRAPs: As Many Rounds as Possible in a given amount of time

-Example: 5 x Air Squats, 5 x Push-Ups, 5 x Sit-Ups as many times as possible for 15 minutes straight
    
        B.  For Time: 

-Example: 5 Rounds of 5 x Air Squats, 5 x Push-Ups, 5 x Sit-Ups as quickly as possible


        C. "The Five" or "The Seven:" 
-The Five: 5 Rounds of 5 Exercises, 5 Reps of Each Exercise
-The Seven: 7 Rounds of 7 Exercises, 7 Reps of Each Exercise


SPRINT DRILLS: ditch steady state cardio runs; sprint instead!
*Tripod Sprint: 3 Rounds of - Sprint ~25 yards there/ back twice; 10 seconds rest ONLY
*150 Yard Repeaters: 10 Rounds of - Sprint 150 yards on a track; speed walk 50 yards (active recovery, only rest allowed)
*100 Yard Sprints + Burpee: 10 Rounds of - 10 Burpees to 100 yard sprint, rest 1 minute b/w rounds
*100 Yard Sprints w/ Descending Rest: 
-Sprint 100 Yards - rest 60 sec.
-Sprint 100 Yards - rest 50 sec.
-Sprint 100 Yards - rest 40 sec.
-Sprint 100 Yards - rest 30 sec.
-Sprint 100 Yards - rest 20 sec.
-Sprint 100 Yards - rest 10 sec.
-Sprint 100 Yards- DONE!
you'll be amazed at how body sculpting/ toning sprinting is! (abs, legs, glutes galore)