I am going to share an overall body workout to do at home with some basic equipment. It was developed for a great friend and brother from another mother, this herculean workout is split into 3 for 3 separate sessions and is designed to be high intensity for weight loss and strength conditioning.
Here it is,
The twelve tasks of Hercules.
WORKOUT 1
1. Push ups 25. ANY WAY YOU CAN (low option on knees, just get them 25!)
2. 2 min fast jog 3 min slower jog (treadmill or around the block )
3. 25 dumbell/kettle bell shoulder press
4. 25 dumbell/kettle bell bicep curls
REPEAT X4
WORKOUT 2
5. Plank till failure
6. Burpees 12 (Low option, no final legs throw out)
7. 25 Lat pull down (machine or 10 chin ups )
8. 25 chest fly (machine or on bench)
REPEAT X4
WORKOUT 3
9. 25 Prisoner squats.
10. 25 lateral Dumb bell shoulder raises
11. 25 Leg raises (machine OR dumbbell beginner squat /front kettlebell squat )
12. 25 calf raises (on ledge or edge)
REPEAT X4
Don't know an exercise? Google it or ask me!
Get up off the couch or spend that last 30-40 minutes after or before work getting one of these bad boys knocked out and you too may become...Hercules!
