✩Heather Ashley Chase✩

Okay- the holiday ‘stuff your face’ is behind me. Two days of early am running on the beach with the Yorkie has been completed. (Had a casting today- did not run) I feel like I’m on a roll. It’s a great start.
The following will completely step up your game. _Thanks Tiffany for sharing!! I know it will kick my arse!
I don’t even think you’d need a gym. Just run for the duration of times along the beach, at Runyon or do sprints…

SAMPLE CIRCUIT WORKOUT:

1. Single Leg Standing Glute Kickback with Shoulder Press, 10x each leg
2. Dumbell Row (both arms together) 20x
3. Walking Lunges, 40 steps NO WEIGHT
4. Hill Run on Treadmill for one minute, Incline of 10, 5.5mph for women, 8mph men

Rest 30 seconds

1. Low Dumbbell Row (one arm), 20x each arm
2. Step Ups, 20x each leg, holding dumbbells
3. Bent Over Rear Dumbbell Fly, 20x
4. Hill run on treadmill for one minute, incline of 10, 5.5mph for women, 8mph men

Rest 30 seconds

1. Squat Jumps, 20x
2. Reverse Plank, 10 leg lifts on each leg, 20 lifts total
3. Squat Jumps, 20x
4. Reverse Plank, 10 leg lifts on each leg, 20 lifts total
5. Dumbbell Dead Lift, 20x
6. Jump Squats, 30x
7. Reverse Crunches, 30x
8. Wall Sit, 30 seconds
9. 2 minute jog on treadmill

Rest 30 seconds

1. Crossover Lunges with Hammer Curls, 10x each leg, 20x total
2. Hammer Curls, rep to failure
3. Static Lunges with Basic Dumbbell Curls (palm up) 10x each leg, 20x total
4. Hill run on treadmill for one minute, incline of 10, 5.5mph for women, 8mph men
5. Crossover Lunges with Hammer Curls, 10x each leg, 20x total
6. Hammer Curls, rep to failure
7. Static Lunges with Basic Dumbell Curls (palm up) 10x each leg, 20x total
8. Hill run on treadmill for one minute, incline of 10, 5.5mph women, 8mph men

Rest 30 seconds

1. Basic Crunches, 30 seconds
2. Mountain Climbers, 1 minute
3. Basic Crunches, 30 seconds
4. Mountain Climbers, 1 minute
5. Plank Pose, hold until failure

Rest 30 seconds

1. Bicycle Crunches, one minute
2. Plank Pose, 30 seconds
3. Bicycle Crunches, one minute
4. Plank Pose, 30 seconds
5. Mountain Climbers 1 minute

Finish up with 15-20 minutes cardio of your choice. For a greater challenge, go through the entire circuit again. Two times through should take approx. 45 minutes.