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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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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 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 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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February 2015
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