 It's St. Patrick's day and if you are like many people there will be some sort of green alcoholic beverage in your future today. After completing today's workout, you won't have to feel guilty about participating in the festivities :) Go out, be merry, and don't forget to wear green!
Please complete 1 minute cycles of each of the following exercises. You will go through the whole circuit 3-4x. Your only rest comes at the end of each complete circuit for 1-3 minutes. 3 squats & lateral jump (Squat 3x and then jump laterally, repeat until 1 minute is completed) 5 half Burpees & 5 push ups (In a push up position on your hands and toes, jump feet forward, then back wards for 5x, follow with 5 nice wide hand placement push ups, repeat until 1 min is completed) Plank to rotation toe touch or knee touch (Starting in a push up position, on hands and toes, bring one leg under and across the body as you rotate onto the corresponding hand as the leg that is moving and you reach opposite hand to foot or knee, alternate sides for 1 min) (video soon to come) 5 Out In Burpees & 5 triceps push ups (Starting in a standing position, jump your feet out wide, jump in to narrow, then back into a burpee. Push ups have narrow hand placement, elbows back by sides, continue repeating until 1 minute has been completed) 10x Inch worms & 15 prisoner lunges per leg ( Standing tall, reach down to touch your toes, walk your hands and body out into a plank position, using your hands, walk yourself back to the hamstring stretch. Prisoner lunges are a normal forward walking lunge with hands behind the head the whole time)(please do only one set of this per cycle, not a minute's worth) Rest 1-3 mins
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 3x through each set
1. 1 min jump rope Plank push ups x8 per side 2. 1 min jump rope 1 min Step ups w/12lbs per hand 3. Bent over rows with barbell x12 1min jumping Jacks 4. Inch worms with cross body knee drive x 12 Burpees x5 Side crunches x20 per side Leg lifts with open & close x15 Regular crunches x30 Cardio! 30 Mins of bike, elliptical, or running, 3 mins hard, 1 minute comfortable for the whole 30 minutes  Please do the following circuit 4x through!!! As always make sure you use heavy enough weights to be challenged by the last few reps of each set.
Starfish Abs x15 per side Hell Climbers x 12 per leg Stationary Inch Worm with Push Up x 10 Lateral Lunge w DB x 10 per leg Elbows to Knees with Kickout (Abs) x 20 Toe Taps x 1 min Reverse Wood Chops with medicine ball x 12 per side Curtsey Lunge w DB x 10 per leg Rest 1 minute then repeat |
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