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Please complete the following circuit 3-4x
Every exercise will be done for 20 reps with 10 secs rest to switch exercises Side crunch with a knee drive (20 per side) (Lying on your back with your knees dropped to one side, hands behind your head, crunch up and drive your top leg towards you elbows) Sumo Squats w/ bicep curls (Legs wide, feet turned out, weights in hand, sumo squat, do a neutral grip bicep curl while in the down position of the squat, return to starting position) Cross Body Row (20 reps per side) (Starting in a squatted position, keep one hand on your thigh, the other hand will be holding the weight at a diagonal towards the opposite foot and in front of of you. Squeeze shoulder blade back as you pull and drive elbow back) Switch hands after finishing all on one side) Burpees (no push up) (From a standing position, jump down into a push up position, jump back to standing and then jump up in the air) Bulgarian Squat (20 per leg) (One foot elevated on a box or step behind you, squat) Full Sit Ups (Arms across chest or in front of you, come all the way up) Supermans Speed Skaters (20 per side) (Jumping laterally from one foot to the other)
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 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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