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Please do the following circuit 3x through
Dumbbell Bench Press on a foam roller x 12 Seated Cable Row x 12 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 Leg lifts (Hands under low back, lowering legs to the floor) x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg
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 Mondays can be a challenge for people on so many levels, now that what can be considered the hardest day of the week is over, challenge yourself today to get through this workout full of new moves. Please do each of these for 1 minute. 3-4x through the whole thing. Make sure you are using weights that are challenging for you. I used the following weights, adjust accordingly. Walking lunges with weight pass or jumping lunges with weight(more advanced) pass w/12lbs (Walking lunges, passing the weight between your legs or jumping lunges, switching in mid air and passing the weight between legs) Crunches on stability ball ( lower back should be supported on your ball) Single arm row to press to reverse lunge w/12lbs (Starting with the weight on the floor, single arm row, then should press the weight up, so that your arm is fully extended. Then reverse lunge with the opposite leg while arm is still full extended. Repeat on other side) (Video Below) Leg lifts abs (Lying on the floor, hands under lower back, lowering legs down to floor and back up) Forward lunge to lateral delt raise to standing chest press w/8lbs per hand (Forward lunge then back to standing, lateral raise to front, bring weights in to chest, press back out, bring weights back to sides and down)(Video Below) Back & butt lift into air on ball (On your stomach, hips supported on the ball, hands on the floor, bend your legs to a 90 degree angle, try to lift your heels up to the ceiling) Lunge w/ tricep kick back w/8lbs per hand (Hold a stationary lunge, slight lean forward, back straight, chest up, elbows by your sides, extend arms back behind you) Crunch with punch & triceps on stability ball w/8lbs per hand ( lying on your back on the ball, the weights to go over your head as you lay back, bring them back to your chest as you crunch up, the punch across the body once with each hand, then repeat) Rest 2 mins Forward lunge to lateral delt raise to standing chest pressSingle arm row to press to reverse lunge 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 do each set 3x before moving onto the next set
1. Abs A. Bicycle Crunches x 1min B. Ball in air, opposite arm/leg x15 per side C. Exchange big stability ball from hands to feet x20 exchanges 2. Hamstring Hip Lifts x20 Rest for 1 min after you have completed 3x through 1. Wall sit x 45 secs (Make sure your legs are at a 90 degree angle, and hands are 2. Bench press on foam roller x 12 w/20lbs per hand (Make sure at your head is relaxed on the roller) Rest 1 min after completing 3x through 1. Lat pull down x12 w/90lbs 2. Reverse Flys x12 w/12-15lbs per hand (Elbows slightly bent) Rest 1 min after completing 3x through 1. Step ups(alternating) x1 min 2. Burpees w/no push up x15 Rest 1 min after completing 3x through 1. Reverse bicep curls x 12 w/12-15 per hand (Palms facing down) 2. Tricep Skull Crushers x15 w/20lbs (Keep elbows close to the ears and pointed forward) 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 “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 "No great thing is created suddenly" Please do the following circuit 3x through. This workout must be done in a gym or at home with appropriate equipment. Remember to use enough weight so that you are very challenged by the last repetition.
Strength: Dumbbell Bench Press x 12 Seated Cable Row x 12 Squats w/ Dumbbells x 12 Shoulder Press x 12 Hamstring Ball Curls x 20 Tricep Rope Pull Downs x 12 Bicycle Crunches x 30 Plank 30 secs - 1 Min Mt. Climbers x 15 per leg Cardio: 30 minutes Elliptical, 15 mins forward, 15 mins backwards or 30 minutes running 15 mins forward, 15 mins backwards |
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