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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
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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 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 Cardio!
40 minutes Bike, Run, or Walk (bike is preferred if possible) 5 minute warm up at a comfortable pace, 1 min sprint, 1 minute comfortable for the full 30 minutes, finish with a 5 minute comfortable cool down. Strength! 3x through the following: Toe Touches x 30 Push ups with a count of 5 on the way down, up quick x 10 Spiderman Lunge x 10 per leg Chin ups x 5-10 (If you can't do them, jump up and try to come down as slow as possible) Bicycle Crunches x 20 per leg Single Leg Hamstring Hip lifts or bridges x 20 per leg Speed Skaters x 20 per leg |
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February 2015
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