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Please do 3 sets and 10 reps of each exercise. Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10
1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Fly 3) Assisted Pull ups or Pulls ups, Single Leg Squats, Seated Cable Row Cardio: Bike 20 mins or 10 miles, rolling hills
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 Strength: Please repeat 3x
Starfish x 15 per side Regular Crunches x 30 Toe Touches x 20 Supermans x 12 Opposite Elbow to knee Crunch x 20 per side Leg lifts x 15 Full Sit ups x 12 Supermans x 12 Hamstring ball curls x 20 Reverse Woodchops with medicine ball x 12 per side Narrow Stance squat with medicine Ball press x 20 Push ups x 12 Jump Squats x10 Cardio: 30 minute Easy jog, elliptical, bike, or hike Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 20 Speed Skaters 20 Sumo Squats 5-10 per side Push Ups to a side plank 20 Sumo Squats 10 Reverse Lunges per side 20 Sumo Squats 20 Jack Knife Abs 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats Run, bike, elliptical 10-15 minutes
Strength: 10 Push-ups 10 Body weight squats 10 Burpees 10 Crunches 10 Dips 10 Reverse Lunges per leg 10 Sumo Squats 10 Mt. Climbers per leg 10 Toe Touch Crunches (Repeat 2 more times) Run 1 mile 25 jumping jacks
25 crunches 10-25 push ups (repeat 2-3 times) Optional: Easy bike ride, 10-20 minute swim or jog Try and find a yoga class! Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 20 Sumo Squats 5-10 per side Push Ups to a side plank 20 Sumo Squats 10 Reverse Lunges per side 20 Sumo Squats 20 Full Sit ups 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats Cardio:
40 minutes bike, run, or stairs Strength: 4x through the following Full Sit ups x 20 Alternating Supermans x 12 per side Squats x 10 Hamstring Ball Curls x 20 with a count of 8 as you release Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow) Seated Rows x 12 Reverse Lunges x 12 per leg Plank x 45 seconds-1 min Cardio!
40 minutes Bike, Run, or Walk (bike is preferred if possible) 5 minute warm up at a comfortable pace, 1 min sprint, 1 minute comfortable for the full 30 minutes, finish with a 5 minute comfortable cool down. Strength! 3x through the following: Toe Touches x 30 Push ups with a count of 5 on the way down, up quick x 10 Spiderman Lunge x 10 per leg Chin ups x 5-10 (If you can't do them, jump up and try to come down as slow as possible) Bicycle Crunches x 20 per leg Single Leg Hamstring Hip lifts or bridges x 20 per leg Speed Skaters x 20 per leg |
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February 2015
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