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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)
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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 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 
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.
Circuit 1 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 Circuit 2 Forward Lunges with Bicep Curl Hamstring Ball Curls x20 Push Ups Side Plank with Hip Dip Toe Touches x20 Butt Kicks x 1 min Circuit 3 Lateral Lunges with Front Raise Lateral Raises Tricep Skull Crushers Elbows to Knees with a Kick out Crunches x 20 Starfish Crunches Ice Skaters x 1 min |
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February 2015
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