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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3-4x through the following 20 Speed Skaters per side 20 Sumo Squat jumps 10 Stagger Hands Push ups 20 Sumo Squat jumps 10 Reverse Lunges with front delt raise (per side) 20 Sumo Squat jumps 20 full sit ups 20 Sumo Squat jumps 20 Tricep Dips 20 Sumo Squat jumps 10 Lateral Lunges with a press (per side) 20 Sumo Squat jumps Please do each set 4x through before moving onto the next set
1)Jack Knives abs x20 2)Full Supermans x20 1)Side crunch with knee drive x20 per leg 2)Alternating Supermans x10 per side 1)Lateral Lunge with Bicep Curl w/15lbs x 10 per side 2) Ice Skaters x 20 per side 1)Chest Press on ball w/15lbs x20 2) Hamstring Ball Curl x20 1) Stationary Lunge w/lateral raise x 10 w/12lbs per hand 2) Mt. Climbers x10 per leg 4x through the following
Jump Squat to Inch worm x 10 (Squat, jump up, then upon landing, reach down to the floor as though you are doing a hamstring stretch, walk hands and body out until you are in a straight arm plank position) Roll Pop Up x 10 (Start standing, squat as low to the floor as possible, then sit/roll back on your back, feet come completely off the ground, using your abs and some momentum, roll yourself back forward, and onto your feet into your original standing position) Curtsey Lunge with Ballet leg and arm extension x 10 per leg (Standing with both feet straight forward, hip width apart, cross one leg behind the other, bending both knees towards the floor, as you stand up raise both arms up and extend the leg that was crossed behind, up off the floor) Hell Climbers x 10 per leg (Starting in a straight arm plank position, bring one foot to the outside of the corresponding hand, then back to the starting position, repeat on other side) Side Plank with reach under x 10 per side (Starting in either a bent arm or straight arm side plank position, reach as far under your body as possible, and then return to the starting position) I am back from China and not suffering from jet lag at all, so you guys are in for a treat today. We are going to do 6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you.
In out jump squats Kettle bell or Medicine ball swings Reverse lunge with a kick Russian Twist Abs Row Boat Abs High Knees Running in Place 1 minute rest Check back later today for video demonstrations |
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