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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
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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  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. Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 20 Speed Skaters 20 Sumo Squats 5-10 per side Push Ups to a side plank 20 Sumo Squats 10 Reverse Lunges per side 20 Sumo Squats 20 Jack Knife Abs 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats 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 Please do 5 sets of 10 reps of the following lifts. This is an advanced workout, if you are not sure that you are able to do all of the exercises with good form, please do not attempt this workout as injury can occur. If you are advanced and able to complete the following exercises with good form, please remember to use geavy enough weights so that you are being challenged by reps 7-8.
Squats with feet close Straight Leg Dead Lift with Feet close Sumo Squats Straight Leg Dead Lifts with Sumo position Curtsey Lunges Run, bike, elliptical 10-15 minutes
Strength: 10 Push-ups 10 Body weight squats 10 Burpees 10 Crunches 10 Dips 10 Reverse Lunges per leg 10 Sumo Squats 10 Mt. Climbers per leg 10 Toe Touch Crunches (Repeat 2 more times) Run 1 mile 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 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 Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 20 Sumo Squats 5-10 per side Push Ups to a side plank 20 Sumo Squats 10 Reverse Lunges per side 20 Sumo Squats 20 Full Sit ups 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats |
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