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**

Full body with some cardio sprinkled between - April 17, 2013

Set A X 2:

DB Inch worms w/ spiderman push ups - 1 min

Hand walks on and off bench/box - 1 min

**2 mins Cardio of choice:  Treadmill hill run, 10% OR Bike hill ride, out, heavy OR Jump rope

Set B X 2:

DB squat walks w/ reverse flies - 1 min

iso squat jumping jacks - 1 min

**2 mins Cardio of choice:  Treadmill hill run, 10% OR Bike hill ride, out, heavy OR Jump rope

Set C X 2:

DB walking lunges w/ bicep curls - 1 min

Ice skater to 1 leg squat thrust - 1 min

**2 mins Cardio of choice:  Treadmill hill run, 10% OR Bike hill ride, out, heavy OR Jump rope

Set D X 2:

DB iso bridge - 1 min

Sprinters - 1 min

**2 mins Cardio of choice:  Treadmill hill run, 10% OR Bike hill ride, out, heavy OR Jump rope

Full Body Conditioning - April 12, 2013

Set A X 8 rounds:

1. Sprint - 20 secs
2. Rest – 10 secs

Set B X 2:

1. Side lunge w/ DB lateral raise, alt – 1 min
2. DB renegade row – 1 min

Set C X 2:

1. Plank walk push ups – 1 min
2. 5 Supine MB chest passes + 5 supine MB tricep extensions – 1 min

Set D X 2:

1. Squat thrust w/ jumping pull up (mod:  body rows) – 1 min
2. Band bicep curls – 1 min

Set E X 2:

1. KB high pulls – 1 min
2. KB farmer’s carry – 1 min

Core X 2:

1. Single leg v-ups, alt – 1 min
2. Toe reaches – 1 min
3. Side plank hip dips – 30 secs each side

Quick Body Weight Circuit - All Levels

Short on time and need to fit in a quick workout?  The following circuit is perfect!  You can do this workout in less than 30 minutes and still burn lots of calories!

**(Rackers - We did this circuit as your warm up on Monday, 4/1/13 to start the beginners' session.)


Do the following circuit once with as little rest between exercises as possible.

10 Burpees
20 Push ups
30 Prisoner squats
10 Pull ups or body rows
20 Prisoner lunges, alt sides (10 reps per side)
30 Mountain climbers
10 Burpees
20 Decline Push ups (hands on the ground, toes on a box, bench, or step)
30 Squat jumps
10 Pull ups or body rows
20 Prisoner lunges, alt sides (10 reps per side)
30 Mountain climbers
10 Burpees
20 Incline push ups (toes on the ground, hands on a box, bench, or step)
30 Prisoner squats

If you want a little more cardio, add 5X100m sprints to the end of the circuit.