 3x12 of the following with exception of chin ups
Sumo squats with barbell Chin ups (3x5) Walking lunges with shoulder press Bent over rows Tricep extensions on trx Chest flys with dumb bells Cardio: 1 mile on the rower of 50meters recovery, 100meters sprint.
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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 This workout will leave your exhausted. Power through it as long as you can maintain good form. If you become completely fatigued at any point, allow yourself some time to recover and move on to the next exercise.
Beginners: Complete exactly half of everything, and go at your own pace. Push yourself hard, but don't hurt yourself. There should be 1 minute of rest between each activity Warm-up: Jump Rope, Run, or Walk for 5-10 minutes and Stretch or Roll on Foam Roller Main Set: 5 Minute Time Limit: Perform as many squats with a press as possible (or similar alternative). 1 Mile Run at 75% of race pace 25 jump squats 1/4 mile dash at 85% of race pace 100 squats 3 sets of max push-ups. First set normal, second set wide, third set your choice 30 Russian twists w/medicine ball or weight 20 Full Supermans 20 Bicycle Crunches per Leg Run 1/2 Mile at 60% of race pace 20 burpees Cool Down: Yoga, rolling, or dynamic stretching |
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