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Cardio: 60 minutes at a comfortable pace of any type of cardio you want
Strength: 2x through the following Do as many as you can of the following Full Sit ups Push Ups Dips Chin Ups ( If you can't do a chin up you can modify this exercise by jumping up and coming down as slow as possible, and if that is too hard, just hang from a bar as long as you can) Plank
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Strength/Cardio~
5 sets of 10 of each exercise... Please use a weight that will challenge you by reps 7-8 on each set. Do 1 minute of Jumping Jacks or 100m sprint between each exercise. Step ups 100m Sprint or 1 min Jumping Jacks Lateral Lunges 100m Sprint or 1 min Jumping Jacks Squats with feet close 100m Sprint or 1 min Jumping Jacks Backwards Lunges 100m Sprint or 1 min Jumping Jacks Sumo Squats 100m Sprint or 1 min Jumping Jacks Curtsey Lunges 100m Sprint or 1 min Jumping Jacks Supermans  Cardio: 20 minutes, 2 minutes comfortable, 1 minute hard for the full 20 minutes. You can run, bike, swim, walk, or use an elliptical.
Strength: 4x through the following 30 squats 15 forward lunges per leg 7 Jump Squats 3 Burpees 1 minute plank Repeat, no rest Cardio: Find a park, grassy area, turf field, or dirt path where you can sprint about 50-75 meters. Sprint 50-75m and then jog back nice and easy, as soon as you return to your starting spot, sprint again until you have completed 5 if you are a beginner and 10 if you are more advanced. Rest for 3 minutes and then doa second set.
Strength: 3 times through the following with weight enough to challenge you Curtsey Lunges x 12 per leg Hamstring Ball Curls, toes pointed in x20 Reverse Lunges x 12 per leg Hamstring Ball Curls, heels together x 20 Step Ups x 12 per leg Hamstring Ball Curls, feet in neutral position x20 Bicycle Crunches x 30 per leg Elbows to knees with a kick out x 20 Toe Touches x 30 Side Plank x 30 secs per side Cardio: 20 minutes of stairs, walking, running, or jogging, skipping a step the whole time.
Strength: 2x through the following with a weight that challenges you Abs: Drop Knees side to side x 15 per side Rocking feet to floor x 20 Bicycle Crunches x20 per leg Toes Touches x 20 Lat Pull downs or Overhead Lat pull with a weight x10 Seated Row or Bent over Row x 12 High Row x 12 Hammer Bicep Curls x 12 Tricep Skull Crushers x 10 Supermans (full) x 12  4x through the following
Push Up to a side plank x 5-8 per side 1 minute Mountain Climbers Squats with 10-20lbs per hand x 10 1 minute Ice Skaters Hamstring Ball Curls with toes turned out x 15 1 minute running in place Shoulder Press 5-20lbs per hand x 10 1 minute Burpees Cardio: 1 mile walk or run as fast as you can
Strength: Forward lunge x20 pper leg Push Up to Side Plank x 8 per side Lateral Lunge x 12 per side Side Plank x 30 secs per side Full Sit ups x 20 Squat jumps x 10 Today's workout is on big circuit that we are going to do 3 times through. You won't need any equipment other than your shoes and a watch with a second hand.
Squats x 20 Jumping Jacks x 100 Push Ups x 20 Butt Kicks x1 min Walking Lunges x 15 per leg Sprint or High Knees in Place x 20 seconds Dips x 20 Jump Squats x 10 Plank x 1 min Repeat! Get out and celebrate your independance and your ability to workout when, where, and in whatever clothes you want to. There are many other countries, cultures, and communities that do not have this luxury. Do not take it for granted!
Cardio: 60min walk/bike with family or friends or play a friendly game of soccer, baseball, flag football, basketball, or volleyball. Strength: Rest and enjoy the day! Cardio: 30 minutes Bike, swim, walk, or run. Do one of the following that you don't usually do! Remember the importance of cross training.
Strength: 2x 10 through each exercise with heavy weight Squats with feet close together Shoulder Press Sumo Squats Lat Pull Downs or Overhead Lat pull on your back Reverse Lunges Push ups with arms tucked by sides Plank 1 min |
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