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4x through the following
Jump Squat to Inch worm x 10 (Squat, jump up, then upon landing, reach down to the floor as though you are doing a hamstring stretch, walk hands and body out until you are in a straight arm plank position) Roll Pop Up x 10 (Start standing, squat as low to the floor as possible, then sit/roll back on your back, feet come completely off the ground, using your abs and some momentum, roll yourself back forward, and onto your feet into your original standing position) Curtsey Lunge with Ballet leg and arm extension x 10 per leg (Standing with both feet straight forward, hip width apart, cross one leg behind the other, bending both knees towards the floor, as you stand up raise both arms up and extend the leg that was crossed behind, up off the floor) Hell Climbers x 10 per leg (Starting in a straight arm plank position, bring one foot to the outside of the corresponding hand, then back to the starting position, repeat on other side) Side Plank with reach under x 10 per side (Starting in either a bent arm or straight arm side plank position, reach as far under your body as possible, and then return to the starting position)
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I am back from China and not suffering from jet lag at all, so you guys are in for a treat today. We are going to do 6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you.
In out jump squats Kettle bell or Medicine ball swings Reverse lunge with a kick Russian Twist Abs Row Boat Abs High Knees Running in Place 1 minute rest Check back later today for video demonstrations Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min Please complete each set twice before moving on. 1 min of rest after completing each set.
Set #1 20 push-ups 20 body weight squats 1 minute of jump rope 20 box jumps Set #2 20 lat pull downs 20 dead lifts 1 minute of jumping jacks 20 alternating lunge jumps (10 per side) Set #3 20 Jack knives (both arms and legs come up and meet in the middle) 20 Supermans 1 min of alternating step ups 20 Jump Squats  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 “You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it.”  Please do the following workout 3 x through. Use enough weight so that you are challenged by the last few reps. If you are a beginner, don't worry about using weight, go ahead and do everything with your own body weight and modified if neccessary.
6 overhead lunges per leg (arms overhead holding the weights) 12 Kettle bell swings 10 pushups W/ count of 6 on the way down, then up quick 30 second Russian Twist 15 squat jumps half mile Power walk |
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