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Strength: 4x12 of each exercise plus a warm up set at a lighter weight. Remember that you need to have a weight that is heavy enough to challenge you by reps 10-12. 1 min rest between sets.
Kettlebell Swings Sumo squats Lateral lunge with Shoulder Press Step ups onto bench Cardio: 10 x 15 sec sprints with 30 secs walking between sprints
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 Strength:
Please do the following circuit 4x through and 12 reps per set. 1. Abs~ Legs elevated on a ball or other surface, elbows to knees or touch toes 2. Kneeling Tuck Jump to Shoulder Press with dumbbells or barbell (Start in a kneeling position, jump up onto your feet (or use your hands to help you) pick up your weight, press it up over your head) 3. Abs~ Leg lifts to V reach through (Lying on your back, legs long, raise your legs straight up, spread them apart, forming a V, reach through them, bring them back together, lower toward the ground, repeat) 4. Plank Jumping Jacks with Push Up (Straight arm plank position, jump your feet out as wide as you can, do a push up, then jump your feet in together, repeat) 5. Jumping Lunges with rotation with a weighted ball (Starting with a weighted ball at your chest in a lunge position, jump up in the air and switch your feet, rotate in the direction of the leg that is in front with your upper body and the ball) 6. Supermans Cardio: 30 minutes of biking or stairs  Mondays can be a challenge for people on so many levels, now that what can be considered the hardest day of the week is over, challenge yourself today to get through this workout full of new moves. Please do each of these for 1 minute. 3-4x through the whole thing. Make sure you are using weights that are challenging for you. I used the following weights, adjust accordingly. Walking lunges with weight pass or jumping lunges with weight(more advanced) pass w/12lbs (Walking lunges, passing the weight between your legs or jumping lunges, switching in mid air and passing the weight between legs) Crunches on stability ball ( lower back should be supported on your ball) Single arm row to press to reverse lunge w/12lbs (Starting with the weight on the floor, single arm row, then should press the weight up, so that your arm is fully extended. Then reverse lunge with the opposite leg while arm is still full extended. Repeat on other side) (Video Below) Leg lifts abs (Lying on the floor, hands under lower back, lowering legs down to floor and back up) Forward lunge to lateral delt raise to standing chest press w/8lbs per hand (Forward lunge then back to standing, lateral raise to front, bring weights in to chest, press back out, bring weights back to sides and down)(Video Below) Back & butt lift into air on ball (On your stomach, hips supported on the ball, hands on the floor, bend your legs to a 90 degree angle, try to lift your heels up to the ceiling) Lunge w/ tricep kick back w/8lbs per hand (Hold a stationary lunge, slight lean forward, back straight, chest up, elbows by your sides, extend arms back behind you) Crunch with punch & triceps on stability ball w/8lbs per hand ( lying on your back on the ball, the weights to go over your head as you lay back, bring them back to your chest as you crunch up, the punch across the body once with each hand, then repeat) Rest 2 mins Forward lunge to lateral delt raise to standing chest pressSingle arm row to press to reverse lunge It's St. Patrick's day and if you are like many people there will be some sort of green alcoholic beverage in your future today. After completing today's workout, you won't have to feel guilty about participating in the festivities :) Go out, be merry, and don't forget to wear green!
Please complete 1 minute cycles of each of the following exercises. You will go through the whole circuit 3-4x. Your only rest comes at the end of each complete circuit for 1-3 minutes. 3 squats & lateral jump (Squat 3x and then jump laterally, repeat until 1 minute is completed) 5 half Burpees & 5 push ups (In a push up position on your hands and toes, jump feet forward, then back wards for 5x, follow with 5 nice wide hand placement push ups, repeat until 1 min is completed) Plank to rotation toe touch or knee touch (Starting in a push up position, on hands and toes, bring one leg under and across the body as you rotate onto the corresponding hand as the leg that is moving and you reach opposite hand to foot or knee, alternate sides for 1 min) (video soon to come) 5 Out In Burpees & 5 triceps push ups (Starting in a standing position, jump your feet out wide, jump in to narrow, then back into a burpee. Push ups have narrow hand placement, elbows back by sides, continue repeating until 1 minute has been completed) 10x Inch worms & 15 prisoner lunges per leg ( Standing tall, reach down to touch your toes, walk your hands and body out into a plank position, using your hands, walk yourself back to the hamstring stretch. Prisoner lunges are a normal forward walking lunge with hands behind the head the whole time)(please do only one set of this per cycle, not a minute's worth) Rest 1-3 mins Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min Please complete each set twice before moving on. 1 min of rest after completing each set.
Set #1 20 push-ups 20 body weight squats 1 minute of jump rope 20 box jumps Set #2 20 lat pull downs 20 dead lifts 1 minute of jumping jacks 20 alternating lunge jumps (10 per side) Set #3 20 Jack knives (both arms and legs come up and meet in the middle) 20 Supermans 1 min of alternating step ups 20 Jump Squats |
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