Perfect Push Full Body Workout

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Hi Everyone!

Marie is back for tonight’s workout! She did a great job, and went through the workout with me twice. If you watch the video you will see her son, Liam, make a cameo. 🙂 He has grown so much since his last guest appearance in the Full Body Beginner Workout
Marie has also joined me for: All Over Fat Burn WorkoutBeginner’s Workout Building Strength, and Beginner Full Body Toning. The last link has a great montage of Marie’s progress pictures. 

I actually went through this workout a third time, and incorporated Mile Repeats on the treadmill throughout the workout. I ran a total of 3.1 miles on the treadmill.

The breakdown is a little bit different, because Jesse and I were alternating exercises with the treadmill and he runs his miles much faster than I do. So I will write the breakdown of the workout as it appears in the video, and below that I will share the breakdown of the final round that I did. 

I called this workout “Prefect Push” because regardless of your level of fitness you can adjust the workout to fit your needs. You want to push yourself, but for each person that level of push can be different. Marie worked to her capacity tonight, and I was really proud of her. I had a little bit more push left, so I amped up the intensity of the workout for the final round. 

Find your perfect push!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

*The cardio interval version of the workout will be posted below the breakdown of the version shared in this video. 

Video Breakdown

1. Lunge Jump
2. Transverse Plank
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Dip
6. Mountain Climber (timed)
7. Reach Through Leg Lift
8. Russian Kicks (timed)
9. Chair to Warrior
10. Bicycle

Cardio Interval Version of the Workout
*Move through each exercise as quickly as possible. My longest break was after the second mile of running (1 minute, and 20 seconds) because I went to get extra water. All other exercises I kept the rest at 20 seconds or faster. 

1 Mile Run on Treadmill at a Quick Pace (I set the treadmill to 8.7, which is a 6.8 minute mile). 6-7  Minutes of Jump roping could be substituted.

1. Lunge Jump
2. Transverse Plank
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Dip

1 Mile Run on Treadmill at Quick Pace. 

6. Mountain Climber
7. Reach Through Leg Lift
8. Russian Kicks

1.1 Mile Run on Treadmill (I increased the speed for the last minute of the workout to 9.0 on the treadmill)

9. Chair to Warrior
10. Bicycle
11. Superman
12. Hydrant (right)
13. Hydrant (left)

I also added two planks for a minute each to end the workout. I was feeling good, and motivated. 🙂

*For the Hydrant exercise you start on all fours, and keeping your knee bent, lift your bent leg out to the side so that your leg is parallel with the floor. Return to starting position. That is one rep. 


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