Make sure you drink a lot of water during and after this workout.
Please do the following circuit 5x through. You will need to head to an open area where you have space to sprint/run/jog/walk or a set of stairs you can sprint/run/jog/walk up (whichever is your fastest speed). Please complete each of the following exercises for 1 minute followed by a 15 second burst of sprints or stairs. upon completing the burst, go right into the next exercise.
Narrow stance squats
(Toes forward, feet inches apart, squat as though you are going to sit in a chair)
Wide stance push ups
(Start with your hands directly under your shoulders, then move your hands laterally (directly out to the sides) as far as you can. This should be the widest you can spread your hands)
Alternating Reverse Lunges
(Start standing with feet close together, step back into a lunge position, bring your foot back next to the stationary foot and repeat on the other side. Continue repeating for duration of time)
Floor Dips Or Regular Dips
(Seated on the ground, hands slightly behind you by your sides, fingers facing forward towards your legs, bend at your elbows, lowering your body down/back, then straighten your arms to full extension)
Row boat abs
(Seated on the ground, balanced on your bum, lean back slightly as you extend your legs out in the air, then squeezing your abs, bring your legs back towards your chest as you bring your chest back towards your legs)
Rest 2-3 minutes
Please do the following circuit 4x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.
Sumo squat with a Shoulder Press w/10lbs
Side Plank with a reach under
(Starting on your elbow in a side plank position, raise your opposite arm up in the air, then reach under your body with that arm as far as you can)
Staggerd hands Push ups
(Starting in a push up position, place one hand staggered in front of the body while the other is under your shoulder, complete one push up then switch your hands)
Lunge w/rows w/10lbs
(In a lunge position, bend forward, palms facing towards your body, squeeze shoulder blades together and row)
(Starting in a slightly squatted position, jump up as high as you can and spread both arms and legs out in the shape of a star)
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 jump squats to 3 push ups
Walking lunges with bicep curl
Side Plank with a reach under
Shoulder Push ups
Squatted Low Rows w/band
Please do the following 5-6x through
4-6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you.
Sumo squat with shoulder press
Starting in a sumo squat position with feet turned out, hands by your ears, as you stand up out of your squat, press your arms straight up in the air, lower arms back down and return to squatted position
From a standing position, reach down for the ground and jump yourself into a straight arm plank position, jump your feet back up by your hands and then jump into the air
Stationary Lunges w/bicep curl (30 seconds per side)
Starting in a split leg stance, lower down into a lunge, complete a bicep curl, stand up without moving your feet
Starting in a straight arm plank position, bring one foot forward under your chest, jump up and switch feet
Squat with Tricep Ext.
Starting with arms extended above head holding one weight, squat with feet in a narrow stance, lower weight behind your head as you squat. Extend arms back up to straight overhead as you stand up
On your elbows and toes with a nice flat back
Lifting both arms and legs up off the ground
1-3 minute rest
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