Commercial Break Workout!! Built so even TV cannot get in the way!
Shows of a hour duration have 46 minutes of show and 14 minutes of commercials. These are broken into 2 minute commercial breaks. So you circuits are built to fit into the commercials or done all together! (Remember the goal is to do the whole workout. I’m just giving you a format that give you flexibility)
Equipment needed: You and Something Heavy ( A dumbell, gallon jug, or a small child perhaps)
Recommended Rounds: 4 to 8 rounds
Circuit #1 x 2 minutes!
30 seconds x Squat to Sit
30 seconds x Pushups
30 seconds x Knee touch Crunches
30 seconds x Cat to Cow Stretch
Rest
Circuit #2 x 2 minutes!
30 sec. x Full Body Get Ups (lie face down the stand up!)
30 sec. x Shoulder Press (lift weight above your head)
30 sec. x Hay Balers (lift weight across your body from floor to ceiling as if you we loading a truck.)
30 sec. x High Knee Steps
Rest
Circuit #3 x 2 minutes!
30 sec. x Dead Lifts (Bend at the waist and lift the weight using your hips, back and legs)
30 sec. x Shoulder Raise & Hold ( hold the weight out in front of you at shoulder height)
30 sec. x Squat to Sit
30 sec. x Bent over Rows (bend at the waist and lift the weight to your chest and and down)
Rest
Circuit # 4 x 1-2 Minute!
60 sec. x Cardio Choice! (Shadow Boxing, Elliptical, running in place, dancing with the kids, etc.)
Great Job!!
Dedicated to your success,
Sean Gogarty, SGO Fitness
SGO Fitness 