Please complete the following circuit 3-4x
Every exercise will be done for 20 reps with 10 secs rest to switch exercises Side crunch with a knee drive (20 per side) (Lying on your back with your knees dropped to one side, hands behind your head, crunch up and drive your top leg towards you elbows) Sumo Squats w/ bicep curls (Legs wide, feet turned out, weights in hand, sumo squat, do a neutral grip bicep curl while in the down position of the squat, return to starting position) Cross Body Row (20 reps per side) (Starting in a squatted position, keep one hand on your thigh, the other hand will be holding the weight at a diagonal towards the opposite foot and in front of of you. Squeeze shoulder blade back as you pull and drive elbow back) Switch hands after finishing all on one side) Burpees (no push up) (From a standing position, jump down into a push up position, jump back to standing and then jump up in the air) Bulgarian Squat (20 per leg) (One foot elevated on a box or step behind you, squat) Full Sit Ups (Arms across chest or in front of you, come all the way up) Supermans Speed Skaters (20 per side) (Jumping laterally from one foot to the other)
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It's St. Patrick's day and if you are like many people there will be some sort of green alcoholic beverage in your future today. After completing today's workout, you won't have to feel guilty about participating in the festivities :) Go out, be merry, and don't forget to wear green! Please complete 1 minute cycles of each of the following exercises. You will go through the whole circuit 3-4x. Your only rest comes at the end of each complete circuit for 1-3 minutes. 3 squats & lateral jump (Squat 3x and then jump laterally, repeat until 1 minute is completed) 5 half Burpees & 5 push ups (In a push up position on your hands and toes, jump feet forward, then back wards for 5x, follow with 5 nice wide hand placement push ups, repeat until 1 min is completed) Plank to rotation toe touch or knee touch (Starting in a push up position, on hands and toes, bring one leg under and across the body as you rotate onto the corresponding hand as the leg that is moving and you reach opposite hand to foot or knee, alternate sides for 1 min) (video soon to come) 5 Out In Burpees & 5 triceps push ups (Starting in a standing position, jump your feet out wide, jump in to narrow, then back into a burpee. Push ups have narrow hand placement, elbows back by sides, continue repeating until 1 minute has been completed) 10x Inch worms & 15 prisoner lunges per leg ( Standing tall, reach down to touch your toes, walk your hands and body out into a plank position, using your hands, walk yourself back to the hamstring stretch. Prisoner lunges are a normal forward walking lunge with hands behind the head the whole time)(please do only one set of this per cycle, not a minute's worth) Rest 1-3 mins Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min 3x through each set 1. 1 min jump rope Plank push ups x8 per side 2. 1 min jump rope 1 min Step ups w/12lbs per hand 3. Bent over rows with barbell x12 1min jumping Jacks 4. Inch worms with cross body knee drive x 12 Burpees x5 Side crunches x20 per side Leg lifts with open & close x15 Regular crunches x30 Cardio! 30 Mins of bike, elliptical, or running, 3 mins hard, 1 minute comfortable for the whole 30 minutes 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) Cardio!
20 Minutes of sprints Sprint/run/power walk as fast as you can for 100m (straight away of a track), easy jog/walk back to start Repeat x12-15 After #6 give yourself a 2 minute rest Strength: When you finish your sprints please do the following 2x through 30 crunches 30 lunges per leg 30 Toe Touches Abs 20 burpees 30 Side Crunches per side 30 body weight squats 30 seconds Plank max amount of pull-ups 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.
Forward Lunges x 15 per leg Squat with a lateral step with band around ankles x15 per leg Lat Pull Downs x12 Step ups x 12 per leg Burpees x10 Cardio! 30 minutes of biking, hiking, or running Let's have a little fun today! Find either a basketball or a soccer ball and a basketball court or a soccer field/grassy area like your backyard where you can set up small goals.
To warm up: Dribble your basketball or soccer ball around the outside of your playing field twice. Making sure to use both hands or feet depending on which ball you are using. Place your ball at the free throw line or penalty kick line, If these aren't marked, place it about 15ft away from your target. Head back to the other end, sprint or go as quickly as you can to the other end line, then back to the ball, take a quick shot. You will do this 15x. If you make it or miss it do the following: Make/Miss 1. 20 squats/20 push ups 2. 20 Jumping Jacks/ 20 Tricep Dips 3. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 4. 10 Reverse Lunges per leg/ 20 Jump Squats 5. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 6. 20 squats/20 push ups 7. 20 Jumping Jacks/ 20 Tricep Dips 8. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 9. 10 Reverse Lunges per leg/ 20 Jump Squats 10. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 11. 20 squats/20 push ups 12. 20 Jumping Jacks/ 20 Tricep Dips 13. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 14. 10 Reverse Lunges per leg/ 20 Jump Squats 15. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers Please do the following circuit 3x
10 burpees 10 Bent Over Rows 10 jumping lunges per leg 5 pull ups 10 Full Sit Ups 20 body weight squats Run ½ mile for time 20 Hamstring Ball Curls 20 Tricep Skull Crushers 5 Pull ups |
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