3x12 of the following with exception of chin ups
Sumo squats with barbell
Chin ups (3x5)
Walking lunges with shoulder press
Bent over rows
Tricep extensions on trx
Chest flys with dumb bells
Cardio: 1 mile on the rower of 50meters recovery, 100meters sprint.
There are 3 circuits today, complete each circuit 3 times. Please do 10 reps per exercise unless otherwise noted (10 per side on anything that is single leg, arm, ab, etc). You will need two sets of dumb bells ranging from 5-30lbs per hand based on your fitness level.
Squat with a Press
Bent Over Rows
Dead lifts with an Up right row
Plank (30sec-1 min)
Regular Crunches x 20
Running in Place 1 min
Forward Lunges with Bicep Curl
Hamstring Ball Curls x20
Side Plank with Hip Dip
Toe Touches x20
Butt Kicks x 1 min
Lateral Lunges with Front Raise
Tricep Skull Crushers
Elbows to Knees with a Kick out Crunches x 20
Ice Skaters x 1 min
This workout will leave your exhausted. Power through it as long as you can maintain good form. If you become completely fatigued at any point, allow yourself some time to recover and move on to the next exercise.
Beginners: Complete exactly half of everything, and go at your own pace. Push yourself hard, but don't hurt yourself.
There should be 1 minute of rest between each activity
Warm-up: Jump Rope, Run, or Walk for 5-10 minutes and Stretch or Roll on Foam Roller
5 Minute Time Limit: Perform as many squats with a press as possible (or similar alternative).
1 Mile Run at 75% of race pace
25 jump squats
1/4 mile dash at 85% of race pace
3 sets of max push-ups. First set normal, second set wide, third set your choice
30 Russian twists w/medicine ball or weight
20 Full Supermans
20 Bicycle Crunches per Leg
Run 1/2 Mile at 60% of race pace
Yoga, rolling, or dynamic stretching
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