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Please do the following circuit 3x through Dumbbell Bench Press on a foam roller x 15 Straight arm plank with a knee drive x20 per side Seated Cable Row x 12 Curtsey Lunges with Weight overhead x 12 per leg Shoulder Press (palms towards ears) x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Bicycle crunches x 30 per side Plank 30 secs - 1 Min Speed Skaters x 15 per leg
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Please do the following circuit 3x through
Dumbbell Bench Press on a foam roller x 12 Seated Cable Row x 12 Lunges with Weight overhead x 12 per leg Shoulder Press (palms towards ears) x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Leg lifts (Hands under low back, lowering legs to the floor) x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg Please do each set 3x before moving onto the next set
1. Abs A. Bicycle Crunches x 1min B. Ball in air, opposite arm/leg x15 per side C. Exchange big stability ball from hands to feet x20 exchanges 2. Hamstring Hip Lifts x20 Rest for 1 min after you have completed 3x through 1. Wall sit x 45 secs (Make sure your legs are at a 90 degree angle, and hands are 2. Bench press on foam roller x 12 w/20lbs per hand (Make sure at your head is relaxed on the roller) Rest 1 min after completing 3x through 1. Lat pull down x12 w/90lbs 2. Reverse Flys x12 w/12-15lbs per hand (Elbows slightly bent) Rest 1 min after completing 3x through 1. Step ups(alternating) x1 min 2. Burpees w/no push up x15 Rest 1 min after completing 3x through 1. Reverse bicep curls x 12 w/12-15 per hand (Palms facing down) 2. Tricep Skull Crushers x15 w/20lbs (Keep elbows close to the ears and pointed forward) "No great thing is created suddenly" Please do the following circuit 3x through. This workout must be done in a gym or at home with appropriate equipment. Remember to use enough weight so that you are very challenged by the last repetition.
Strength: Dumbbell Bench Press x 12 Seated Cable Row x 12 Squats w/ Dumbbells x 12 Shoulder Press x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Bicycle Crunches x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg Cardio: 30 minutes Elliptical, 15 mins forward, 15 mins backwards or 30 minutes running 15 mins forward, 15 mins backwards |
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February 2015
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