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Please do 1 minute of jump rope/jumping on a trampoline/Jumping Jacks between EVERY set and do each exercise 3x through. All of these are going to be done with body weight.
Example: Squats x 1 min Jump Rope x 1 min Squats x 1 min Jump Rope x 1 min Squats x 1 min Jump Rope x 1 min Strength: 1.Sumo Squats x1 min 2. Narrow stance (tricep) Push ups x 1 min 3. Stationary Reverse lunge to a front kick x 1 min 4. Plank with alternating leg lifts  Strength:
Please do the following circuit 4x through and 12 reps per set. 1. Abs~ Legs elevated on a ball or other surface, elbows to knees or touch toes 2. Kneeling Tuck Jump to Shoulder Press with dumbbells or barbell (Start in a kneeling position, jump up onto your feet (or use your hands to help you) pick up your weight, press it up over your head) 3. Abs~ Leg lifts to V reach through (Lying on your back, legs long, raise your legs straight up, spread them apart, forming a V, reach through them, bring them back together, lower toward the ground, repeat) 4. Plank Jumping Jacks with Push Up (Straight arm plank position, jump your feet out as wide as you can, do a push up, then jump your feet in together, repeat) 5. Jumping Lunges with rotation with a weighted ball (Starting with a weighted ball at your chest in a lunge position, jump up in the air and switch your feet, rotate in the direction of the leg that is in front with your upper body and the ball) 6. Supermans Cardio: 30 minutes of biking or stairs Please complete each set twice before moving on. 1 min of rest after completing each set.
Set #1 20 push-ups 20 body weight squats 1 minute of jump rope 20 box jumps Set #2 20 lat pull downs 20 dead lifts 1 minute of jumping jacks 20 alternating lunge jumps (10 per side) Set #3 20 Jack knives (both arms and legs come up and meet in the middle) 20 Supermans 1 min of alternating step ups 20 Jump Squats “No body is worth more than your body” 4x through everything
20 full sit ups 20 toe touches 20 full supermans 20 Sumo Squats with 3 pulses in the middle of each squat 10 Decline Push ups. Put your feet on a bench or elevated surface 10 Hamstring Hip Lifts (feet on a ball) with 3 pulses at the top of each lift 10 Tricep Dips on Bench 10 Squats with 15-40lbs per hand 10 Bent over Rows with 8-20 per hand 10 Shoulder Presses 8-30lbs per hand 100 jumping Jacks 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 Cardio!
45 minutes on Elliptical, 15 mins forward, 15 mins Backwards, 15 minutes your choice or 45 minutes jog or walk with hills Strength! 3x through the whole thing Crunches x 30 Full Sit ups x 20 Plank 30-90 secs Supermans x 12 Lateral Lunges x 12 Ice Skaters x 1min Reverse Lunges x 12 Jumping Jacks x 1 min Shoulder Push Ups x 8 Mountain Climbers x 30 sec Dips x 20 Wall Sit x 1 min 100 Jumping Jacks 20 single leg, leg lifts 30 Toe Touches ~straight leg 20 side crunches 15 side plank with hip dip 15 push ups 100 Jumping Jacks 100 fast jumps jump in air knees trying to touch chest 3 mile slow Run/Walk/Elliptical 5 x 30sec-1 min plank minute plank Cool down: Stretch 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! Today's workout is a circuit and you should take as little rest as possible. It should take you 45 minutes at most.
4x through everything 20 full sit ups 20 full supermans 20 Sumo Squats with 3 pulses in the middle of each squat 10 Decline Push ups. Put your feet on a bench or elevated surface 10 Hamstring Hip Lifts (feet on a ball) with 3 pulses at the top of each lift 10 Squats with 15-40lbs per hand 10 Bent over Rows with 8-20 per hand 100 jumping Jacks Bonus Cardio! 30 minutes walking on a treadmill speed 3.5 or higher, alternating between incline at 12% and 9% every 1/4 mile |
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