 Cardio: 30 Minutes your choice of biking, swimming, or hiking
Strength: Lunge with Rotation w/ 10-20 lbs x 12 per leg Push ups with a Medicine ball, alternating hands x 8 per side (One hand on the ball, do a push up, then roll the ball to the other hand to do a push ups) Lateral Stepping with band around ankles x 20 steps per leg (Keep tension in the band at all times, make sure you are squatted the whole time) Chin Ups x 5-10 Hamstring Ball Curls with Toes together, heels apart x 20 Tricep Dips x15
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Sometimes it feels like there isn't enough time in the day, on those days we do a 20 minute circuit workout and we continue with our busy lives. :)
3x through the following Bicycle Crunches x 20 per leg Elbows to knees with a kick out x 20 Plank 2x30 seconds Plank Push Ups x 8 per side Sumo Squats x 15 Mountain Climbers x 1 minute Pull Ups or Wide Grip lat pull downs x 12 Bicep Curl to a press x 12 Rest 1 min Cardio:
Walk or run 3 minutes quickly, followed by 1 minute easy for 30 minutes Strength: 4x through the following Squats x 12 Chin Ups x 5-10 Hamstring Ball Curls x 20 Shoulder Push Ups x 10 Single Leg Squats x 10 per leg Reverse Flys x 12 Plank x 30 seconds-1 minute Cardio: 30 minutes your choice
Strength: 3x through everything Plank Push ups x 5 per side Step ups with a bicep curl x 15 Delt Raises Front x 10 Lateral Lunges x 12 per side Delt raises Lateral x 10 Back extensions x 12 Tricep Pull Downs x 12 Seated Row x 12 Cardio: Stairs 20 Minutes and/or 20 minutes walking/jogging with rolling hills
Strength: 4x through Crunches x20 Walking Lunges x 12 per leg Push up to side plank with a reach x 5-10 per side Mountain Climbers x 30 seconds Backwards Walking lunges x 12 per leg Seated Row x 12 Plank Jumping Jacks x 30 seconds Starfish Crunches x 15 per side Tricep Skull Crushers x 15 After being on vacation for a couple weeks, I am back and I hope you guys are well rested, becauser we have a few solid months of training ahead of us. Let's start out easy:
Cardio: 20 Minutes of Cardio your choice Strength: 1x each of the following Elbows to Knees Crunches x 20 Toe Touches x20 Full Super Mans x10 Push ups x 10-15 Bicycle Crunches x 20 per leg Elbows to Knees with a Kick out x 20 Full Supermans x10 Push Ups x10-15 Starfishx 15 per side Opposite Elbow to Knee x 15 per side Full Supermans x10 Push Ups x 10-15 3x through the following Squats (feet close) with 5-15lbs per hand x 20 Squat with a press with same weights x 10 Walking Lunges x 15 per leg Chin Ups x 5-8 |
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February 2015
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