Fit And Fabulous Venus Factor Intensity Workout
Originally posted on March 22nd 2014 by Teresa Kliewer:
Hello everyone, here is another workout that I have intensified from the Venus Factor week 7 day 1. Remember: Always warm up prior to all workouts to prevent injuries.
Week 7 day 1:
- Push ups- perform 30+ (I perform the “real ones”)
- Bulgarian split squat- perform 15 reps per leg while holding weights in each hand
- Stability ball curl up– perform 30 + reps (make sure you squeeze your glutes at the top of each rep)
Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, mountain climbers, break dancers, high knees, butt kicks, sprints, or squat jumps.
After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.
- Dumbbell row and kickback- perform 15 of each per each arm
- Bowler squat– Perform 20 reps while holding onto a fairly heavy dumbbell
- Reverse lunge and press- perform 10-15 reps per leg
Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, or squat jumps. Make sure to rotate your cardio style exercises to help maximize the intensity of your workouts & keep things interesting.
After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.
- Curl and press- perform 15 reps of each
- One leg T-bend- Perform 15 reps per leg (make sure you hold your core tight)
- Stability ball roll out- perform 20-30 reps (you may want to do a few alternating circles to switch it up a bit) Make sure you keep your core tight.
Perform 1-2 minutes of cardio in between each triple superset circuit. After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times.
Be sure to stretch after your workout to prevent muscle stiffness and soreness. Enjoy your workout!!!
