Body Weight Blast

Do the following exercises one time through for time.  Post your time when you have completed the workout.  Good luck!   

**For exercise form, watch Abraham do the first three exercises in the video below.

10 Squat thrusts
20 TRX rows
30 Lunge jumps (each leg)

10 Lunge jumps (each leg)
20 Squat thrusts
30 TRX rows

10 TRX rows
20 Lunge jumps (each leg)

30 Squat thrusts

General Zod

You can't have a Super Hero without a Super Villain!

KNEEL BEFORE ZOD!

Warm-up:
Run at a moderate pace for 5-10 minutes or 100 jumping jacks

Workout:
-Broad Jumps (Squat and jump out as far as you can) x25

-Pull-ups x10 (Modification: TRX Rows x15)

-DB Overhead Forward Lunge Walk x20

-DB Renegade Row x12 
https://www.youtube.com/watch?v=niSwWnn_D8c

-DB Squat + Shoulder press x15

x3 rounds

Core:
-Attempt to perform each round without putting hips on the ground.  Take 60-90 second break after each round.

• Front plank 45 sec (modify by going to knees or lifting hips slightly higher)

• Side 45 sec (each side) (modify by going to knees or lifting hips slightly higher)

• Mountain Climbers 45 sec

x3 Rounds




Good Luck!

Man of Steel

This workout is in honor of the new Superman movie coming out!

Bricks:
 1A. Burpee Ladder
 Start at 10 burpees, then 9, then 8, then 7,.....then 1
Mortar:
1B.
-Lunge jumps x20 (10 on each leg)
-Dive Bombers x8
-V-ups x10


Directions:
Begin with the Burpee ladder.  After each set of Burpees do the short circuit of 1B.  Continue to do so until you reach your last Burpee.

Example:
-1A 10 burpees
 1B
-1A 9 Burpees
1B
-1A 8 Burpees
1B
.....
You'll feel like the Man (or Woman) of Steel after this workout!

Good Luck!

Post your time in the comments!

10 reps down to 1 rep - 05/31/13

Start with 10 reps of each exercise below and then work your way down to 1!

1.   DB Squat jacks

2.   Pull ups

3.   DB burpee deadlift

4.   Sideline sprints

Finish your workout with the following core set.  You only need to do the set once.

1. 50 crunches
2. 40 sit upsRe
3. 30 v-ups
4. 20 reverse crunches
5. 10 hip dips to thread the needle in side elbow plank

Six Exercise Set - 05/13/13

This is a simple workout in terms of format, but tough when you have to do the set 5 times through!  Try to take as little breaks as possible between exercises.  Allow for a 1-2 minute break between rounds.

Warm up:  1 mile run OR 1200 Jump Rope

Set A X 5:

1. DB squat, curl, press X 10 reps
2. Step back lunge to front kick X 10 reps each side
3. (20 DB jabs + 5 divebombers) X 4
4. Single leg squat jumps X 10 reps each side
5. Pull ups X 10 reps (Modification:  TRX Body rows X 15 reps)
6. Barrel roll v-ups X 10 reps

4-Minute Sets - April 26, 2013

4-minute sets…

Set A X 4 mins:  

Add a push up w/ with each round…

1. Plank walks - 10 steps to right 
2. 1 push up
3. Plank walks back to start - 10 steps to left
4. 2 push ups
5. etc...

**Partner band rows in elbow plank - 1 min each side**

Set B X 4 mins:  

Add a lunge jump with each round…

1. Walking lunges, forward - 5 reps each side
2. 1 Lunge jump each side
3. Walking lunges, backward - 5 reps each side
4. 2 lunge jumps each side

**Side elbow plank w/ T-rotation - 1 min each side**

Set C X 4 mins:

Chin ups, ½ to full ROM X 5 reps total

DB 1 arm row w/ T-rotation X 10 reps each side

**Chair pose w/ mini-band pull a-parts**

Set D X 4 mins:

Cardio machine of choice – 1 min

Wall sit – 1 min

**DB bicep curls X 20 reps**

6-Minute Sets - April 19, 2013

6 MINUTE SETS

Set A X 6 mins:

1.  0.10 mile sprint, 5% incline

2.  (Bear crawl to bench - 5 explosive push ups - Backwards bear crawl to start) X 4

**Elbow plank w/ leg lifts X 1 min**

Set B X 6 mins:

1.  Bike – out, heavy X 75 revolutions

2.  Walking lunges w/ DB press X 20 reps total

**Burpees – 1 min**

Set C X 6 mins:

1.  Squat jump w/ MB slam and chest pass X 10 reps

2.   Low lunge jumps X 10 reps

3.  Wall sit w/ MB rotation and pass X 10 reps

**Sit ups – 1 min**

KB Set X 6 mins:

KB floor chest press X 10 reps each side

KB Tricep extensions X 10 reps

KB 1 arm rows X 10 reps each side

KB bicep curls X 10 reps each side

**Decline elbow plank w/ oblique knees -  1 min**