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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
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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 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 This one is a challenging one! Please do what you can. Beginners, go ahead an do only half of what is listed.
1-3 Rounds of: 800m Run 50 Body Weight Squats 50 Push Ups 800m Run 50 Lunges per leg 15 Pull Ups 400m Run 25 Air Squats 25 Push Ups 400m Run 25 Lunges per leg 15 Pull Ups 100 Jumping Jacks 20 single leg, leg lifts 30 Toe Touches ~straight leg 20 side crunches 15 side plank with hip dip 15 push ups 100 Jumping Jacks 100 fast jumps jump in air knees trying to touch chest 3 mile slow Run/Walk/Elliptical 5 x 30sec-1 min plank minute plank Cool down: Stretch 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 25 jumping jacks
25 crunches 10-25 push ups (repeat 2-3 times) Optional: Easy bike ride, 10-20 minute swim or jog Try and find a yoga class! 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 Main Set: 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 100 squats 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 20 burpees Cool Down: Yoga, rolling, or dynamic stretching 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 |
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February 2015
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