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Let's have a little fun today! Find either a basketball or a soccer ball and a basketball court or a soccer field/grassy area like your backyard where you can set up small goals.
To warm up: Dribble your basketball or soccer ball around the outside of your playing field twice. Making sure to use both hands or feet depending on which ball you are using. Place your ball at the free throw line or penalty kick line, If these aren't marked, place it about 15ft away from your target. Head back to the other end, sprint or go as quickly as you can to the other end line, then back to the ball, take a quick shot. You will do this 15x. If you make it or miss it do the following: Make/Miss 1. 20 squats/20 push ups 2. 20 Jumping Jacks/ 20 Tricep Dips 3. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 4. 10 Reverse Lunges per leg/ 20 Jump Squats 5. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 6. 20 squats/20 push ups 7. 20 Jumping Jacks/ 20 Tricep Dips 8. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 9. 10 Reverse Lunges per leg/ 20 Jump Squats 10. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers 11. 20 squats/20 push ups 12. 20 Jumping Jacks/ 20 Tricep Dips 13. 10 Stationary Inch Worms with a Push Up/ 20 Stationary Inch Worms with a Push up 14. 10 Reverse Lunges per leg/ 20 Jump Squats 15. 10 Curtsey Lunges per leg/ 30 Seconds Mountain Climbers
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"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 Cardio!
45 minutes on Elliptical, 15 mins forward, 15 mins Backwards, 15 minutes your choice or 45 minutes jog or walk with hills Strength! 3x through the whole thing Crunches x 30 Full Sit ups x 20 Plank 30-90 secs Supermans x 12 Lateral Lunges x 12 Ice Skaters x 1min Reverse Lunges x 12 Jumping Jacks x 1 min Shoulder Push Ups x 8 Mountain Climbers x 30 sec Dips x 20 Wall Sit x 1 min 
There are 3 circuits today, complete each circuit 3 times. Please do 10 reps per exercise unless otherwise noted (10 per side on anything that is single leg, arm, ab, etc). You will need two sets of dumb bells ranging from 5-30lbs per hand based on your fitness level.
Circuit 1 Squat with a Press Bent Over Rows Dead lifts with an Up right row Plank (30sec-1 min) Regular Crunches x 20 Running in Place 1 min Circuit 2 Forward Lunges with Bicep Curl Hamstring Ball Curls x20 Push Ups Side Plank with Hip Dip Toe Touches x20 Butt Kicks x 1 min Circuit 3 Lateral Lunges with Front Raise Lateral Raises Tricep Skull Crushers Elbows to Knees with a Kick out Crunches x 20 Starfish Crunches Ice Skaters x 1 min Cardio!
30 min Elliptical with hills or 30 min bike level 10 or higher Strength! 4x through the following 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 Full Sit ups 20 Sumo Squats 15 per side Side plank with a reach 20 Sumo Squats 15 Tricep Skull Crushers or Dips 20 Sumo Squats Cardio!
20 min run alternating between 1 minute comfortable and 1 minute fast or 30 min walk on treadmill highest incline speed 4.0 or higher Strength! 3x through the following Bicycle Crunches x 20 per leg Elbows to knees with a kick out crunches x 20 Plank 2x30 seconds Plank Push Ups x 8 per side Sumo Squats x 15 Mountain Climbers x 1 minute Pull Ups or Wide Grip lat pull downs x 12 Bicep Curl to a press x 12 Cardio:
40 minutes bike, run, or stairs Strength: 4x through the following Full Sit ups x 20 Alternating Supermans x 12 per side Squats x 10 Hamstring Ball Curls x 20 with a count of 8 as you release Pull Ups x 5-10 ( remember if you can't do pull ups, you can just up and come down slow) Seated Rows x 12 Reverse Lunges x 12 per leg Plank x 45 seconds-1 min Sometimes it feels like there isn't enough time in the day, on those days we do a 20 minute circuit workout and we continue with our busy lives. :)
3x through the following Bicycle Crunches x 20 per leg Elbows to knees with a kick out x 20 Plank 2x30 seconds Plank Push Ups x 8 per side Sumo Squats x 15 Mountain Climbers x 1 minute Pull Ups or Wide Grip lat pull downs x 12 Bicep Curl to a press x 12 Rest 1 min Cardio:
Walk or run 3 minutes quickly, followed by 1 minute easy for 30 minutes Strength: 4x through the following Squats x 12 Chin Ups x 5-10 Hamstring Ball Curls x 20 Shoulder Push Ups x 10 Single Leg Squats x 10 per leg Reverse Flys x 12 Plank x 30 seconds-1 minute |
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