Please do the following 5x
Shoulder press jacks w/ 5-20lbs per hand x20
Starting with weights by your ears, jump up and spread your legs wide and press your arms straight up, jump up again and bring your feet together and your hands back down by your ears.
Renegade Rows w/5-20lbs per hand x10 per hand
Holding your weights in your hands, go into a straight arm plank position, while in the plank position, squeeze your shoulder blade and row one arm up. Keep abs engaged, and body as still as possible.
Side Plank with top leg lift x20 per side
On one elbow in a side plank position, lift top leg up as high as you can.
Curtsy lunges w/5-25lbs per hand x20 (10 per leg)
Holding weights in your hands, cross one leg behind the other and bend both knees to a 90 degree angle. Stand back up and repeat on the other side.
Mt. Climbers x1 min
Please do the following circuit 6x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.
3 jumping lunges to 3 push ups
(Starting in a lunge position, jump up and switch your feet, landing in a lunge position with the other leg in front, after completing 3 per leg, drop down and complete 3 push ups, continue this cycle for 50 secs)
Hamstring Ball Curls
(Laying on your back, feet on a stability ball, hands by your sides, palms facing up, lift hips off the ground, pull ball towards your bum, then extend legs back out to straight, do not lower bum until you run out of time)
Plank jumping jacks
(In a plank position on your elbows, start with your feet together, jump them open, then back closed, making sure to keep your abs engaged and your bum out of the air)
Stationary inch worms
(From a standing position, reach down to your toes and then walk yourself out into a straight arm plank position, then walk hands back to feet and repeat)
Squatted High Rows w/band
(Hook a band around something at about shoulder height when squatted, palms face down, keep elbows and hands parallel with the floor, squeeze shoulder blades together as you pull)
Please do 4 sets of each of these exercises. Remember to use a weight that will be challenging to you by the last few repetitions.
Weighted toe touches x 20 w/5-25lbs
(Laying on your back, legs straight up in the air, one weight between both hands, arms straight, reaching for your toes)
Forward Lunges w/ rotation x 15 per leg w/5-25lbs
(Lunge forward, forming a 90 degree angle with both your front and back knees, make sure that all of your weight is in your front heel as you step forward, the rotate in the direction of the leg that is in front)
Lateral Lunge w/shoulder Press x15 per side w/5-25lbs
(From a standing position with one weight in your hands held at chest height, lunge laterally, as you return back to standing, press straight up. Return hands and weight to in front of chest, and repeat on other side)
(Squat, stay low in the squat as you step sideways 15x in one direction, then repeat on the other side)
Butt Kicks x 20 per leg
(Standing tall, run in place kicking yourself in the bum literally)
(Standing on one foot, lower yourself down into a squatted position, complete all reps on one side before moving onto the other side)
(Start standing tall, run in place driving your knee up to your chest. Make sure you stay tall and don't hunch forward)
Elbows to knees with kick out x20
(Lying on your back, bring elbows to knees, as your head goes backward your legs extend out straight)
Please complete 3-4x through
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