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Please do the following circuit 3x through Dumbbell Bench Press on a foam roller x 15 Straight arm plank with a knee drive x20 per side Seated Cable Row x 12 Curtsey 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 Bicycle crunches x 30 per side Plank 30 secs - 1 Min Speed Skaters x 15 per leg
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 I aspire to be able to do that. Simply amazing! Please do 3 sets and 10 reps of each exercise.
Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10 1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Flys 3) Sit up with rotation, lunge with rows, Supermans 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  3 miles of 200m sprints followed by 200m hard recovery pace rowing = 12x200m sprints & 12x200m recovery. Never allowing breathe to recover or heart rate to drop
Strength: You should be lifting heavy enough so that you are reaching failure by rep 10 3x10 of the following Squats with Bar bell (Narrow Stance) Hamstring Ball Curls (neutral) Reverse Lunges with Bar Bell Hamstring Ball Curls (Toes together) Please do 3 sets and 10 reps of each exercise. Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10
1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Fly 3) Assisted Pull ups or Pulls ups, Single Leg Squats, Seated Cable Row Cardio: Bike 20 mins or 10 miles, rolling hills  Strength: Please repeat 3x
Starfish x 15 per side Regular Crunches x 30 Toe Touches x 20 Supermans x 12 Opposite Elbow to knee Crunch x 20 per side Leg lifts x 15 Full Sit ups x 12 Supermans x 12 Hamstring ball curls x 20 Reverse Woodchops with medicine ball x 12 per side Narrow Stance squat with medicine Ball press x 20 Push ups x 12 Jump Squats x10 Cardio: 30 minute Easy jog, elliptical, bike, or hike "No great thing is created suddenly" Please do the following circuit 3x through. This workout must be done in a gym or at home with appropriate equipment. Remember to use enough weight so that you are very challenged by the last repetition.
Strength: Dumbbell Bench Press x 12 Seated Cable Row x 12 Squats w/ Dumbbells x 12 Shoulder Press x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Bicycle Crunches x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg Cardio: 30 minutes Elliptical, 15 mins forward, 15 mins backwards or 30 minutes running 15 mins forward, 15 mins backwards  Please do the abs and lower back exercises first, then move on to the circuit.
Abs: 1)Leg Lifts x 15 2) Plank with an arm reach x 12 per side 3)Plank with a toe tap x 12 per side Lower Back: 1)Alternating Supermans x 12 per side 2)Supermans, lower body only x 12 3)Supermans, upper body only x 12 4x through the following circuit with 1 minute of rest between rounds *Please remember to use weights that are appropriate for your fitness level. If you feel like you can keep going and going, you are not using heavy enough weights 1) Stationary Inch Worm with push up x15 2) Around the Head Shoulder Press x 12 3) Hamstring Ball Curl w/Toes together x 20 4) Bulgarian Squats (Single Leg Squat) x 12 per leg 5) Quick Feet, running in place as fast as you can x 1 min Please do the following circuit 3x
10 burpees 10 Bent Over Rows 10 jumping lunges per leg 5 pull ups 10 Full Sit Ups 20 body weight squats Run ½ mile for time 20 Hamstring Ball Curls 20 Tricep Skull Crushers 5 Pull ups We are going to do as many reps as possible with good form in one minute on each of the following:
Push Ups Sumo Squats Lat Pull Downs or Pull Ups Hamstring Ball Curls Shoulder Press Step Ups Bent Over Rows Reverse Lunges Tricep Kickbacks Full Sit Ups Cardio: Run/walk one Mile as quickly as you can |
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