 I aspire to be able to do that. Simply amazing! Please do 3 sets and 10 reps of each exercise.
Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10 1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Flys 3) Sit up with rotation, lunge with rows, Supermans
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I am back from China and not suffering from jet lag at all, so you guys are in for a treat today. We are going to do 6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you.
In out jump squats Kettle bell or Medicine ball swings Reverse lunge with a kick Russian Twist Abs Row Boat Abs High Knees Running in Place 1 minute rest Check back later today for video demonstrations Strength: 4x12 of each exercise plus a warm up set at a lighter weight. Remember that you need to have a weight that is heavy enough to challenge you by reps 10-12. 1 min rest between sets.
Kettlebell Swings Sumo squats Lateral lunge with Shoulder Press Step ups onto bench Cardio: 10 x 15 sec sprints with 30 secs walking between sprints  It's St. Patrick's day and if you are like many people there will be some sort of green alcoholic beverage in your future today. After completing today's workout, you won't have to feel guilty about participating in the festivities :) Go out, be merry, and don't forget to wear green!
Please complete 1 minute cycles of each of the following exercises. You will go through the whole circuit 3-4x. Your only rest comes at the end of each complete circuit for 1-3 minutes. 3 squats & lateral jump (Squat 3x and then jump laterally, repeat until 1 minute is completed) 5 half Burpees & 5 push ups (In a push up position on your hands and toes, jump feet forward, then back wards for 5x, follow with 5 nice wide hand placement push ups, repeat until 1 min is completed) Plank to rotation toe touch or knee touch (Starting in a push up position, on hands and toes, bring one leg under and across the body as you rotate onto the corresponding hand as the leg that is moving and you reach opposite hand to foot or knee, alternate sides for 1 min) (video soon to come) 5 Out In Burpees & 5 triceps push ups (Starting in a standing position, jump your feet out wide, jump in to narrow, then back into a burpee. Push ups have narrow hand placement, elbows back by sides, continue repeating until 1 minute has been completed) 10x Inch worms & 15 prisoner lunges per leg ( Standing tall, reach down to touch your toes, walk your hands and body out into a plank position, using your hands, walk yourself back to the hamstring stretch. Prisoner lunges are a normal forward walking lunge with hands behind the head the whole time)(please do only one set of this per cycle, not a minute's worth) Rest 1-3 mins Please repeat 3x
10 x full sit up 10 push-ups 10 per leg stationary lunges w/5-20llbs per hand (make sure to bend the back knee towards the ground) 10 per leg jumping lunges 10 Burpees 10 lat pull down or chin ups 10 per leg lateral lunges w/5-20lbs per hand 10 burpees 10 push ups 10 bodyweight squats (go as low as you can) 10 per leg jumping lunges 10 full sit ups Rest 1 min Please complete each set twice before moving on. 1 min of rest after completing each set.
Set #1 20 push-ups 20 body weight squats 1 minute of jump rope 20 box jumps Set #2 20 lat pull downs 20 dead lifts 1 minute of jumping jacks 20 alternating lunge jumps (10 per side) Set #3 20 Jack knives (both arms and legs come up and meet in the middle) 20 Supermans 1 min of alternating step ups 20 Jump Squats  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.  3 miles of 200m sprints followed by 200m hard recovery pace rowing = 12x200m sprints & 12x200m recovery. Never allowing breathe to recover or heart rate to drop
Strength: You should be lifting heavy enough so that you are reaching failure by rep 10 3x10 of the following Squats with Bar bell (Narrow Stance) Hamstring Ball Curls (neutral) Reverse Lunges with Bar Bell Hamstring Ball Curls (Toes together) Please do 3 sets and 10 reps of each exercise. Complete one mini circuit before you move onto the next. Make sure you use enough weight to challenge yourself by reps 8-10
1) Squats, Push ups, Lunge with back foot on a box 2) Hamstring Ball Curls, Step Ups, Chest Fly 3) Assisted Pull ups or Pulls ups, Single Leg Squats, Seated Cable Row Cardio: Bike 20 mins or 10 miles, rolling hills  Strength: Please repeat 3x
Starfish x 15 per side Regular Crunches x 30 Toe Touches x 20 Supermans x 12 Opposite Elbow to knee Crunch x 20 per side Leg lifts x 15 Full Sit ups x 12 Supermans x 12 Hamstring ball curls x 20 Reverse Woodchops with medicine ball x 12 per side Narrow Stance squat with medicine Ball press x 20 Push ups x 12 Jump Squats x10 Cardio: 30 minute Easy jog, elliptical, bike, or hike |
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