I realize the last Jello Workout I posted required a big time commitment, so I shortened it for those of you who may need a truncated version. The key to this workout is lifting heavy to the point of muscle failure. DO NOT ATTEMPT THIS IF YOU’RE NOT AN EXPERIENCED WORKER OUTER… Also, please see my disclaimer in the footer regarding exercise and health advice!
Warm Up- Using a 5lb weight, perform a dead lift and then lift the weights into an overhead press. Do 15-20 of these.
Quads- With a 25+ lb bar: 20 squats normal legs, 20 squats narrow legs, 20 plie squats.
Back- With a 25+ lb bar: 25 dead lifts with calf raise; With 20 lb bar: 2 sets of 15 wide bent over rows
Chest- With 20+ lb bar: 3 sets of 15 chest presses
Let this image motivate you!
Biceps/Triceps- With 20+ lb bar: 20 bicep curls, 15 push ups, 20 tricep dips
Butt/Thighs- With 20/25+ lb bar: 3 sets of 20 lunges (10 each leg)
Shoulders- With 20+ lb bar: 15 overhead presses, 15 upright rows, 10 overhead presses
Abs- 25 Bosu crunches, 1 minute plank (on forearms or straight arms), 20 plank hip-dips (10 each hip), 25 hip lifts
Cool Down- Stretch your legs, arms, and back. Then give yourself a pat on the back.
I finished this awesomesauce workout in about 25-30 minutes with a few short breaks when I needed them. Yes, I’m still Jello-y.