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)
Cardio: 30 minutes of biking or stairs
Mondays can be a challenge for people on so many levels, now that what can be considered the hardest day of the week is over, challenge yourself today to get through this workout full of new moves.
Please do each of these for 1 minute. 3-4x through the whole thing. Make sure you are using weights that are challenging for you. I used the following weights, adjust accordingly.
Walking lunges with weight pass or jumping lunges with weight(more advanced) pass w/12lbs
(Walking lunges, passing the weight between your legs or jumping lunges, switching in mid air and passing the weight between legs)
Crunches on stability ball
( lower back should be supported on your ball)
Single arm row to press to reverse lunge w/12lbs
(Starting with the weight on the floor, single arm row, then should press the weight up, so that your arm is fully extended. Then reverse lunge with the opposite leg while arm is still full extended. Repeat on other side) (Video Below)
Leg lifts abs
(Lying on the floor, hands under lower back, lowering legs down to floor and back up)
Forward lunge to lateral delt raise to standing chest press w/8lbs per hand
(Forward lunge then back to standing, lateral raise to front, bring weights in to chest, press back out, bring weights back to sides and down)(Video Below)
Back & butt lift into air on ball
(On your stomach, hips supported on the ball, hands on the floor, bend your legs to a 90 degree angle, try to lift your heels up to the ceiling)
Lunge w/ tricep kick back w/8lbs per hand
(Hold a stationary lunge, slight lean forward, back straight, chest up, elbows by your sides, extend arms back behind you)
Crunch with punch & triceps on stability ball w/8lbs per hand
( lying on your back on the ball, the weights to go over your head as you lay back, bring them back to your chest as you crunch up, the punch across the body once with each hand, then repeat)
Rest 2 mins
Forward lunge to lateral delt raise to standing chest press
Single arm row to press to reverse lunge
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