 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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“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 “No body is worth more than your body” 4x through everything
20 full sit ups 20 toe touches 20 full supermans 20 Sumo Squats with 3 pulses in the middle of each squat 10 Decline Push ups. Put your feet on a bench or elevated surface 10 Hamstring Hip Lifts (feet on a ball) with 3 pulses at the top of each lift 10 Tricep Dips on Bench 10 Squats with 15-40lbs per hand 10 Bent over Rows with 8-20 per hand 10 Shoulder Presses 8-30lbs per hand 100 jumping Jacks 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  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 Run, bike, elliptical 10-15 minutes
Strength: 10 Push-ups 10 Body weight squats 10 Burpees 10 Crunches 10 Dips 10 Reverse Lunges per leg 10 Sumo Squats 10 Mt. Climbers per leg 10 Toe Touch Crunches (Repeat 2 more times) Run 1 mile This one is a challenging one! Please do what you can. Beginners, go ahead an do only half of what is listed.
1-3 Rounds of: 800m Run 50 Body Weight Squats 50 Push Ups 800m Run 50 Lunges per leg 15 Pull Ups 400m Run 25 Air Squats 25 Push Ups 400m Run 25 Lunges per leg 15 Pull Ups 100 Jumping Jacks 20 single leg, leg lifts 30 Toe Touches ~straight leg 20 side crunches 15 side plank with hip dip 15 push ups 100 Jumping Jacks 100 fast jumps jump in air knees trying to touch chest 3 mile slow Run/Walk/Elliptical 5 x 30sec-1 min plank minute plank Cool down: Stretch 
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 |
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