BodyRock Beginners #4 : Shoulders/Cardio

Hello friends!  I know that there are some of you out there that are ready to start, or want to start but aren't quite sure WHERE to start.  And I want you to start *insert cheesy grin*, so I am working on beginner workouts for those of you that are new to interval training.  With the ability to complete my workouts in the comfort of your own home, you can ease in and remain comfortable as you begin to try new things and continue to push yourself at your level!  So the time is now, you want to see changes, and I want to help you get there!!   What you will need : 12 minutes for beginners and 15 minutes for advanced, light and heavy set of weights, an interval timer, and a skipping rope if you have one THE WORKOUT : There will be 3 rounds to this workout - each round is 4 minutes long.  Each round consists of 1 minute of cardio, followed by 3 minutes of strength.  If you are advanced and wish to try this workout, I want you to perform 2 minutes of cardio instead of 1.  You will need to set your interval timer for (50 seconds work/10 seconds rest)

One/two minute(s) skipping rope or high knees (CARDIO)

Shoulder Press (50/10 STRENGTH)

Side Raise/Front Raise (50/10 STRENGTH)

Push ups - from knees or toes (50/10 STRENGTH)

One/two minute(s) skipping rope or high knees (CARDIO)

Shoulder Press (50/10 STRENGTH)

Side Raise/Front Raise (50/10 STRENGTH)

Push ups - from knees or toes (50/10 STRENGTH)

One/two minute(s) skipping rope or high knees (CARDIO)

Shoulder Press (50/10 STRENGTH)

Side Raise/Front Raise (50/10 STRENGTH)

Push ups - from knees or toes (50/10 STRENGTH)

     

And that is it! WAY TO GO!!  You are done...unless you have it in you to go another round! :)

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