 I aspire to be able to do that. Simply amazing! Please do 3 sets and 10 reps of each exercise.
Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10 1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Flys 3) Sit up with rotation, lunge with rows, Supermans
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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)  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 pressSingle arm row to press to reverse lungePlease 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  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 “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”  Please do the following workout 3 x through. Use enough weight so that you are challenged by the last few reps. If you are a beginner, don't worry about using weight, go ahead and do everything with your own body weight and modified if neccessary.
6 overhead lunges per leg (arms overhead holding the weights) 12 Kettle bell swings 10 pushups W/ count of 6 on the way down, then up quick 30 second Russian Twist 15 squat jumps half mile Power walk “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 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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