|
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
0 Comments
4x through the following
Jump Squat to Inch worm x 10 (Squat, jump up, then upon landing, reach down to the floor as though you are doing a hamstring stretch, walk hands and body out until you are in a straight arm plank position) Roll Pop Up x 10 (Start standing, squat as low to the floor as possible, then sit/roll back on your back, feet come completely off the ground, using your abs and some momentum, roll yourself back forward, and onto your feet into your original standing position) Curtsey Lunge with Ballet leg and arm extension x 10 per leg (Standing with both feet straight forward, hip width apart, cross one leg behind the other, bending both knees towards the floor, as you stand up raise both arms up and extend the leg that was crossed behind, up off the floor) Hell Climbers x 10 per leg (Starting in a straight arm plank position, bring one foot to the outside of the corresponding hand, then back to the starting position, repeat on other side) Side Plank with reach under x 10 per side (Starting in either a bent arm or straight arm side plank position, reach as far under your body as possible, and then return to the starting position)  Please do the following circuit 4x through!!! As always make sure you use heavy enough weights to be challenged by the last few reps of each set.
Starfish Abs x15 per side Hell Climbers x 12 per leg Stationary Inch Worm with Push Up x 10 Lateral Lunge w DB x 10 per leg Elbows to Knees with Kickout (Abs) x 20 Toe Taps x 1 min Reverse Wood Chops with medicine ball x 12 per side Curtsey Lunge w DB x 10 per leg Rest 1 minute then repeat |
Author# 1 Trainer in the San Francisco Bay Area, sharing health, fitness, and lifestyle information. Archives
February 2015
Categories
All
|
RSS Feed
