Heather's Workout

If you had the chance to read the iSkin DuoBand review last week you know that Heather, a personal trainer based out of Nova Scotia, Canada, put the DuoBand through some pretty vigorous workouts.

Two of those workouts along with Heather's personal playlist are below. Prepare to push the limits!

Heather's Workout #1

Warm up: 5 minutes jump rope

8 dead hang wide grip pull ups (assisted, if necessary)
20 military style push-ups
30 sumo squat jumps
20 dropsy's (10 per leg)
20 1-legged static stand on bosu w/ bicep curls (10 per leg)
1 min plank hold

Repeat circuit 2x - move on to next set:

- 8 dead hang chin ups
- 25 double KB swings (30 lbs)
- 20 2 foot bench hop ups/downs
- 8 half squat w/ bicep curls (olympic bar or 45 lbs)
- 15 bosu butts (olympic bar set on back/shoulders-squat all the way down til butt hits bosu-squat back up)
- 15 rock-a-weight (I made this name up - see this link for demonstration (http://www.youtube.com/watch?v=Lkc_MODL45Q)

Repeat circuit 2x

Heather's Workout #2

Warm up 5-12 minutes w/ increasing intensity...

Treadmill: 5 minutes @ incline 3.0 speed 6.5-7.0
6-7 min incline 3.o speed 7.5
7-8 min. incline 3.0 speed 8.5
8-8:30 min incline 3.0 speed 9.
8:30-9:00 min. incline 3.0 speed 9.5
9:00-9:30 min. incline 3.0 speed 10.0
10-12 min. recover choice of incline/speed (6.5-7.0 speed)

- 20 DB Chest Press @ 20 lbs ea (using SB or bench)
- 6 Stability Ball (SB) Push ups (1 hand per ball/feet on bench)
- 30 lying leg lifts
- 20 SB jackknifes
- 30 KB Swings (30 lbs)
- 30 KB Lunge Pass Throughs (15 each leg) (20 lbs) (like bouncing a basketball between legs only using a KB and no bounce :)
- 50 Leg Press @ 80 lbs
- 10 wall walks (here for demo: http://www.youtube.com/watch?v=K7DaRCQh0lY&feature=PlayList&p=4171DE8B6FDDC7E3&playnext=1&playnext_from=PL&index=4)
- 1 min wall walk plank hold (feet pressed against wall)
- 30 s - 1 min jab punches (3-5 lbs)
- 1 min. jump rope

Repeat circuit 2 - 3x

Cool Down/Stretch

Playlist:

RockStar - Frederic De Carvalho & Gooseflesh
Pretend (Original Mix) - Fukkk Offf
Supersonic - Family Force 5
Love Addict - Family Force 5
Animal I Have Become - Three Days Grace
This Hearts On Fire - Wolf Parade
Do It Again - Chemical Brothers
Money - David Guetta
Jump n Twist - Freestylers feat. Pendulum
Beautiful Lies - B Complex

Train hard; stay strong.

Peace.

Susan