Quick Workout - Plank Ladder Circuit

This is a short, quick workout that gets the heart rate up and works a lot of core.  You can do this pretty much anywhere and all you need is a jump rope.  If you have a little more time in your schedule, add another 100 reps to your jump rope and do the plank ladder circuit another round.  By the end of the workout, your shoulders should burn and your core should feel nice and tight!  (No jump rope?  Substitute high knees.) 



*Warm up with 200 reps of jump rope.

1. Elbow plank X 30 secs
2. T-rotation push ups X 30 secs
3. Elbow plank X 45 secs
4. Burpees X 45 secs
5. Elbow plank X 60 secs
6. Mountain climbers X 60 secs
7. Elbow plank X 45 secs
8. Burpees X 45 secs
9. Elbow plank X 30 secs
10. T-rotation push ups X 30 secs

*Finish with another 200 reps of jump rope and stretching.

New Year's Workout: Back to Basics

Part 1:

• Squats x 15 reps
• TRX Rows x 10 reps
• Push-ups x 5 reps

x12 Rounds


Part 2:

• Front Plank x Max time
• Sit-Ups x 25 reps

x2-4 Rounds


Instructions:

Perform part 1 as quickly as possible.

For advanced modification change the squats to deep squats (http://www.youtube.com/watch?v=9xHQ7t-u89s) and change push-ups to clapping push-ups.

TRX Rows may be substituted with Bodyweight Rows (http://www.youtube.com/watch?v=Zu3h6Ai9O0Q)

Enjoy!

Happy New Year!

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