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Please do the following circuit 4-5x through...30 Seconds Work / 10 Second. Rest 1 minute in between rounds.
High Knees while jumping rope Lateral Lunges with weights High Knees while jumping rope Russian Twists with medicine ball or weight High Knees while jumping rope Reverse flys with band or weights Squats with 3 pulses at the bottom
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Please do each exercise for 30 secs with 10 secs of rest between each exercise. Complete the circuit 4-5x through.
Bent Over Rows with dumb bells or band Bicycle crunches Narrow stance push ups (tricep focus) Plank jumping jacks Sumo Squat Jumps Chin ups or lat pull downs Curtsey Lunges Side plank (right) Stationary Inch Worm Side plank (left) Rest 1-2 mins Please do each exercise for 30 secs with 10 secs of rest between each exercise. Complete the circuit 4x through.
Push ups Jumping Jacks Sumo Squats Mt. Climbers Dips Squat Jumps Forward Lunges High Knees Full Sit ups 4x through the following
Squats x10 Bent over rows x10 Step ups x10 per side Reverse lunges x10 per leg Chin ups x10 Tricep kick backs x 10 Reverse Bicep Curls x10 Please do the following circuit 3x through
Dumbbell Bench Press on a foam roller x 12 Seated Cable Row x 12 Lunges with Weight overhead x 12 per leg Shoulder Press (palms towards ears) x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Leg lifts (Hands under low back, lowering legs to the floor) x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg If you live in an area that is beautiful today like I do... (Sorry Colorado :( ) get outside and move. Take 60 minutes to soak up some vitamin D in the sun, don't forget your SPF.
Along your walk, run, or jog stop every minute or so and add in squats, lunges, push ups, skipping, tricep dips, mt. climbers, star jumps, or any other body weight exercise you can think of. Explore your neighborhood and you will soon realize you have so many tools right there for you to use! Please do 1 minute of plank(on elbows or hands) between EVERY set and do each exercise 4x through. Please do 10 reps of each exercise with a weight that is challenging.
Strength: 1. Barbell or dumbbell squats 2. Bent over rows w/dumbbells 3. Incline Bench Press or push ups with feet elevated 4. Lateral lunge with opposite arm reach 5. Tricep pull downs or dips |
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