 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
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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 "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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