 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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Strength: 4x12 of each exercise plus a warm up set at a lighter weight. Remember that you need to have a weight that is heavy enough to challenge you by reps 10-12. 1 min rest between sets.
Kettlebell Swings Sumo squats Lateral lunge with Shoulder Press Step ups onto bench Cardio: 10 x 15 sec sprints with 30 secs walking between sprints 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  3x through each set
1. 1 min jump rope Plank push ups x8 per side 2. 1 min jump rope 1 min Step ups w/12lbs per hand 3. Bent over rows with barbell x12 1min jumping Jacks 4. Inch worms with cross body knee drive x 12 Burpees x5 Side crunches x20 per side Leg lifts with open & close x15 Regular crunches x30 Cardio! 30 Mins of bike, elliptical, or running, 3 mins hard, 1 minute comfortable for the whole 30 minutes Please do each set 3x before moving onto the next set
1. Abs A. Bicycle Crunches x 1min B. Ball in air, opposite arm/leg x15 per side C. Exchange big stability ball from hands to feet x20 exchanges 2. Hamstring Hip Lifts x20 Rest for 1 min after you have completed 3x through 1. Wall sit x 45 secs (Make sure your legs are at a 90 degree angle, and hands are 2. Bench press on foam roller x 12 w/20lbs per hand (Make sure at your head is relaxed on the roller) Rest 1 min after completing 3x through 1. Lat pull down x12 w/90lbs 2. Reverse Flys x12 w/12-15lbs per hand (Elbows slightly bent) Rest 1 min after completing 3x through 1. Step ups(alternating) x1 min 2. Burpees w/no push up x15 Rest 1 min after completing 3x through 1. Reverse bicep curls x 12 w/12-15 per hand (Palms facing down) 2. Tricep Skull Crushers x15 w/20lbs (Keep elbows close to the ears and pointed forward) 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 Fly 3) Assisted Pull ups or Pulls ups, Single Leg Squats, Seated Cable Row Cardio: Bike 20 mins or 10 miles, rolling hills Please do 4 sets of each of these exercises. Remember to use a weight that will be challenging to you by the last few repetitions.
Forward Lunges x 15 per leg Squat with a lateral step with band around ankles x15 per leg Lat Pull Downs x12 Step ups x 12 per leg Burpees x10 Cardio! 30 minutes of biking, hiking, or running 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 We are going to do as many reps as possible with good form in one minute on each of the following:
Push Ups Sumo Squats Lat Pull Downs or Pull Ups Hamstring Ball Curls Shoulder Press Step Ups Bent Over Rows Reverse Lunges Tricep Kickbacks Full Sit Ups Cardio: Run/walk one Mile as quickly as you can Strength
Abs: 1 set of each of the following Leg lifts x 20 Elbows to Knees with a kick out x 30 Toes Touches x30 Crunches on the ball x 30 Squats 4 x12 going up 10lbs per hand each set Quick Step ups on a bench 4x30 seconds per leg ( this is about speed, there should be no weight in your hands) Chin ups 3x6 Hanging Knee Lifts 3x15 Cardio! 30 minutes of cardio your choice |
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