Lungapalooza Workout

Here is another workout you can try.  Tons of fun, lunges and upper body as well.  The format is as follows.

• Legs-4 minutes-Each minute progressing in skill level or challenge level
• Upper body- 3 sets, of 3 different exercises, 12-15 reps of each exercises per same muscle group-Performed between leg segments. See example workout below.
• You will end up doing about 5-6 leg segments and 5-6 6 upper body segments per 1 hour depending how much rest you need between segments.

Workout

Lower Body-Can be performed holding with or without weights

Lunge moving forward, alternating legs (1 min.), Lunge moving forward with knee lift (1 min.), Lunge moving forward adding two lunge knee lifts on same side then step forward to repeat other leg, alternate (1 min.), Lunge moving forward adding three lunge knee lifts on same side then step forward to repeat other leg, alternate (1 min.)

Upper Body-Chest

Medicine Ball Throw, 12-15 reps

Chest Press on Ball, 12-15 reps 

Chest Flys on Free Motion Machine, 12-15 reps

Lower Body-Can be performed holding with or without weights

Lunge moving forward, alternating legs (1 min), Lunge moving forward pulsing down 2 X then step forward to repeat other leg, alternating (1 min),  Lunge moving forward pulsing down 3 X then step forward to repeat other leg, alternating (1 min), Flying lunges (1 min.)

Upper Body-Back

Dead Lifts, 12-15 reps

Staggered straight leg position, alternating slow, large arm swings 12-15 reps, R and L swing counts as 1 rep

Standing rows with bar, 12-15 reps

Lower Body-Can be performed holding with or without weights

Lunge moving forward, in down position add rotation to the side of the front leg over and back (1 min), Lunge moving forward, in down position add 2 rotations to the side of the front leg over and back (1 min), Hold right leg forward lunging down and up with a rotation each time, close eyes last 30 seconds for added challenge (1 min, Repeat on L leg (1 min)

Upper Body-Bicep

Bicep curls on Free Motion Machine, 12-15 reps

Bicep curls with dumbbells, 12-15 reps

Bicep curls out to side with tubing, 12-15 reps

Lower Body-Can be performed holding with or without weights-USE step

Step up with knee lift, alternate leg stepping up ( 1 min), Step up with knee then lunge down and then back up with a knee lift, alternate leg stepping up (1 min), Step up with knee then lunge down and up 2 X and then back up with a knee lift, alternate leg stepping up (1 min), Lunge knee up repeatedly with same leg and overhead press (30 seconds each side)

Upper Body-Tricep

Tricep Extensions on Free Motion Machine, 12-15 reps

Tricep Push ups, 12-15 reps

Tricep extensions with band, 12-15 reps each side

Lower Body-Can be performed holding with or without weights

Pick any of the above lower body segments and repeat sequence

Upper Body-Shoulder

Overhead presses on Nautilus Machine, 12-15 reps

Lateral Flys with Dumbbells, 12-15 reps

Overhead presses with Dumbbells, 12-15 reps

Have fun.