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Cardio!
20 minutes stairs skipping a step the whole time Strength: 3x through 30 Bicycle Crunches per leg 20 Supermans 10 Push Ups with Elbows close to side, more tricep 5 Jump Squats 1 Minute Mountain Climbers 30 Toe Touches Crunches 20 Supermans 10 (5 per side) Push ups with one hand elevated on a box or a ball 5 Chin Ups 1 min Burpees
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Cardio!
3-2-3-2-6-2-6 run or walk- total time 24 mins You are going to start by warming up for about 5 minutes easy walk or jog depending on your fitness level. Then you are going to run or walk at a comfortable pace for 3 minutes, followed by 2 minutes at your fastest pace. Continue swtiching back and forth between comfortable and fast for the designated amount of time. This is a short workout and you should feel very worked by the end of it. Strength: Please superset and do 4 sets of each pair and use fairly heavy weight for your fitness level 1. Supermans (alternating) x 12 per side 2. Bicycle Crunches x20 per leg 1. Squats feet close together x10 2. Hamstring Ball Curls with Heels together, toes out x20 1. Forward Walking Lunges x 12 per leg 2. Reverse Lunges x 12 per leg 1. Seated Row x 12 (you can use a cable machine or band if doing at home) 2. Push ups with narrow hand placement for focus on Triceps x 12 Today do some active rest, just get out and move for 20-30 minutes. Nothing vigorous, just move
Cardio/Strength
Seated Row x 12 Kettlebell Swing x 15 1 min Jumping Jacks Chin Ups x 5-10 Walking Lunges with kettlebell, passing the kettlebell through your legs x 10 per leg 1 min running in place Squat with Reverse Wood Chop x 12 per side 1 min Straight arm plank, knee drive 10 Star Jumps Rest, Repeat x 3  Cardio: 30 minutes your choice
Full thing 3x through the whole thing Spiderman Push Ups x 6-10 per side Side Bends x 15 per side with 10-30 pounds per hand Kettle Bell or Weight Swings x 20 with 10-40 lbs Curl to a Press x15 with 5-25lbs per hand Full Sit up with arms above the head x15 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 Cardio: 20-30 minute easy, run, walk, elliptical or bike
Strength: Shoulder press x 12 Seated Row with a cable or band x12 Full Sit ups x 20 Chin ups x 5-10 ( If you can't do a pull up, jump up and lower yourself down as slowly as you can, if that is too hard, hang for as long as you can) Bent over row x 12 Supermans (full) x 12  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  Cardio/Strength: 3x through the following
Chest/Bench Press x 12 Running in Place x 1 min Up Right Row x 12 Jumping Jacks x 50 Back Extensions (Supermans) x12 Jump Squats x 30 seconds Overhead Shoulder Press x 12 Mountain Climebers x 30 seconds Tricep Kick Backs x 12 Rest 1-2 Minutes and Repeat Cardio/Strength: 3x through the following
Sumo Squat on Toes x 15 Mountain Climbers x 30 seconds Wall Sit x 1 min 50 Jumping Jacks Prisoner Squats (Hands behind your head) x 15 Plank Jumping Jacks x 30 seconds Overhead Squat (holding a barbell overhead with straight arms) x15 Running in place x 1 min Hamstring Ball Curls or Hip Lifts x 20 Butt Kicks x 1 min Rest 1-2 minutes and repeat |
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February 2015
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