This will begin with a strength component, followed by a high intensity 20 min anaerobic/strength session. This will likely be too hard for the likes of Waldo, but everyone else should be fine. Waldo can stick to his curls for girls.
The conclusion will be some core work and a cool down. All in, if you don't spend too much time between exercises, should be around 45 minutes.
Listen to your body and rest where you need too. It is a challenging workout, so all abilities will not be able to complete all components at the same level.
Following your warm up:
3 sets of 8-10 reps. Alternate between the two exercises.
Deadlifts.
Squats.
Yep. That's it for now.
Next up, from Shawna Kaminski's Challenge Complexes: (with a few modifications)
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Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set. Time your workout, match the time with increased load the next time out.
Do 6 reps of each:
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Push up cross body mountain climber
- ManMaker
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Reverse lunge (do both sides)
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Pull ups
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Push up cross body mountain climber
Plank on elbows -lift alternating legs, 6 per side
Do 6 rounds
Core:
-Low Plank with Rotation: 10-15 Reps- -High Oblique Plank w/Leg Tuck 10-15 reps
- -High Low Plank Drill -30-45sec
- -Around the World
- -Hanging knees to elbows
- -Jump tucks 10-15 reps
- -Windmill x 10
- -Woodchop x 10-15
- -Weighted decline crunch
- -Stability ball prone iso tuck (one leg) 10-15 reps
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