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Strength
Abs: 1 set of each of the following Leg lifts x 20 Elbows to Knees with a kick out x 30 Toes Touches x30 Crunches on the ball x 30 Squats 4 x12 going up 10lbs per hand each set Quick Step ups on a bench 4x30 seconds per leg ( this is about speed, there should be no weight in your hands) Chin ups 3x6 Hanging Knee Lifts 3x15 Cardio! 30 minutes of cardio your choice
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Today's workout is a circuit and you should take as little rest as possible. It should take you 45 minutes at most.
4x through everything 20 full sit ups 20 full supermans 20 Sumo Squats with 3 pulses in the middle of each squat 10 Decline Push ups. Put your feet on a bench or elevated surface 10 Hamstring Hip Lifts (feet on a ball) with 3 pulses at the top of each lift 10 Squats with 15-40lbs per hand 10 Bent over Rows with 8-20 per hand 100 jumping Jacks Bonus Cardio! 30 minutes walking on a treadmill speed 3.5 or higher, alternating between incline at 12% and 9% every 1/4 mile Enjoy 30-40 minutes of active rest today. Bike, hike, walk, easy jog, swim, elliptical, etc. You should be able to talk through the whole workout.
Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 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 min run alternating between 1 minute comfortable and 1 minute fast or 30 min walk on treadmill highest incline speed 4.0 or higher Strength! 3x through the following Bicycle Crunches x 20 per leg Elbows to knees with a kick out crunches x 20 Plank 2x30 seconds Plank Push Ups x 8 per side Sumo Squats x 15 Mountain Climbers x 1 minute Pull Ups or Wide Grip lat pull downs x 12 Bicep Curl to a press x 12 Cardio:
40 minutes bike, run, or stairs Strength: 4x through the following Full Sit ups x 20 Alternating Supermans x 12 per side Squats x 10 Hamstring Ball Curls x 20 with a count of 8 as you release Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow) Seated Rows x 12 Reverse Lunges x 12 per leg Plank x 45 seconds-1 min Active Rest Day:
Spend 30-60 minutes moving, dancing, swimming, hiking, walking, yoga, biking, etc. The movement doesn't matter, just that it is leisurely and you enjoy it. You should not be taxing yourself. Cardio: Ideally do twenty
20 minutes of rowing, 1 minute slow, 1 minute fast 20 minutes of running/walking, 1 minute running, 1 minute speed walking Strength: 3 times through the following Step ups with a press x 10 per leg w/5-15 lbs per hand Push Ups x 10 Stationary forward lunge with a rotation w/medicine ball (6-20lbs) Full Sit ups x 20 Cardio:
20 Minutes Stairs, skipping a step the whole time Strength: 3x through the following If you have access to weights, please use them, if you do not, use just your own body weight Forward walking lunges x 15 per leg Reverse Lunges x 15 per leg Lateral Lunges x 15 per leg Sumo Squat Jumps x 15 Step ups x 15 per leg Single Leg Dead Lifts x 15 per leg Single Leg Hamstring Ball Curls x15 Sumo Squat Jumps x 15 Cardio!
40 minutes Bike, Run, or Walk (bike is preferred if possible) 5 minute warm up at a comfortable pace, 1 min sprint, 1 minute comfortable for the full 30 minutes, finish with a 5 minute comfortable cool down. Strength! 3x through the following: Toe Touches x 30 Push ups with a count of 5 on the way down, up quick x 10 Spiderman Lunge x 10 per leg Chin ups x 5-10 (If you can't do them, jump up and try to come down as slow as possible) Bicycle Crunches x 20 per leg Single Leg Hamstring Hip lifts or bridges x 20 per leg Speed Skaters x 20 per leg |
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February 2015
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