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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 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 Please do 1 minute of jump rope/jumping on a trampoline/Jumping Jacks between EVERY set and do each exercise 3x through. All of these are going to be done with body weight.
Example: Squats x 1 min Jump Rope x 1 min Squats x 1 min Jump Rope x 1 min Squats x 1 min Jump Rope x 1 min Strength: 1.Sumo Squats x1 min 2. Narrow stance (tricep) Push ups x 1 min 3. Stationary Reverse lunge to a front kick x 1 min 4. Plank with alternating leg lifts 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) ![]() Strength: Please do the following circuit 4x through and 12 reps per set. 1. Abs~ Legs elevated on a ball or other surface, elbows to knees or touch toes 2. Kneeling Tuck Jump to Shoulder Press with dumbbells or barbell (Start in a kneeling position, jump up onto your feet (or use your hands to help you) pick up your weight, press it up over your head) 3. Abs~ Leg lifts to V reach through (Lying on your back, legs long, raise your legs straight up, spread them apart, forming a V, reach through them, bring them back together, lower toward the ground, repeat) 4. Plank Jumping Jacks with Push Up (Straight arm plank position, jump your feet out as wide as you can, do a push up, then jump your feet in together, repeat) 5. Jumping Lunges with rotation with a weighted ball (Starting with a weighted ball at your chest in a lunge position, jump up in the air and switch your feet, rotate in the direction of the leg that is in front with your upper body and the ball) 6. Supermans Cardio: 30 minutes of biking or stairs ![]() 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 ![]() 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 Cardio!
20 Minutes of sprints Sprint/run/power walk as fast as you can for 100m (straight away of a track), easy jog/walk back to start Repeat x12-15 After #6 give yourself a 2 minute rest Strength: When you finish your sprints please do the following 2x through 30 crunches 30 lunges per leg 30 Toe Touches Abs 20 burpees 30 Side Crunches per side 30 body weight squats 30 seconds Plank max amount of pull-ups Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 20 Speed Skaters 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 Jack Knife Abs 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats |
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