Beginner and Advanced, 2/22/13

AMRAP= As Many Rounds/Reps Possible

Complete as many rounds as possible of the pair of exercises in the time allotted.  Take a 1 minute break after each 4 min bout.  Attempt to complete at least 4 rounds of each pair of exercises in the 4 minutes.

Beginner
4 min AMRAP
-Body weight rows or Dumbbell rows x8
-Prisoner Squats x10

4 min AMRAP
-Burpees x10
-V-ups x10

4 min AMRAP
-Push-ups x10
-Tuck jumps or Squat jumps x10


Advanced
4 min AMRAP
-Pull-ups x7
-Goblet squat x10

4min AMRAP
-Burpee box jump x10
-Medicine Ball V-ups x10

4min AMRAP
-Dive Bombers x6
-Dumbbell Side Lunges x10 (5 on each side)
 

Work Hard!

Advanced Workout 2/12

Warm-up
-.5 mile run
-50 steps bear crawl moving forward
-50 steps bear crawl moving backward

x2 Rounds


Circuit 1 (Tabata)  Bulgarian squat = https://www.youtube.com/watch?v=jyoV909uMPY
                             Decline push-up = https://www.youtube.com/watch?v=GUWNxZs-s_I
-20 sec Bulgarian Squat
-10 sec Rest
-20 sec Decline Push-up
-10 sec Rest

4 Rounds

Note** Complete the 4 rounds on each leg.  Rest for 1 minute after the first 4 rounds, before switching to the other leg.To make more difficult, perform exercises while holding 2 dumbbells.

Circuit 2
-Weighted jumping jacks (press)- 1 min (With one Dumbbell.  Press the dumbbell overhead when feet are together, and then bring the dumbbell down to chest level when feet are apart)
-TRX Row or Resistance Band Row- 1 min
-Weighted jumping jacks (lat raise)- 1 min (https://www.youtube.com/watch?v=oir1LRBwjXo)
-TRX Curl or Resistance Band Curl- 1 min

x3 rounds
Note** Attempt to move from one exercise to the next with little to no rest.  For the weighted jumping jacks, use a lighter weight.

Enjoy!

Push-Up Pyramid (Beginner-Advanced)

A quick and tough chest, triceps, shoulders, and core workout, using the best take anywhere exercise!

The goal of this is to try to complete it all in one go.  Try to complete the set using traditional push-ups (keeping your hands under your shoulders and bending your arms to at least 90 degrees).  Modify if needed.  Try not to put your hips on the ground until you are finished!
 
-Push-ups x1
-Hold the top of the Push-up x5 seconds
-Push-up x2
-Hold the top of the Push-up x5 seconds
-Push-ups x3
-Hold the top of the Push-up x5 seconds
 -Push-ups x4
-Hold the top of the Push-up x5 seconds
-Push-ups x5
-Hold the top of the Push-up x5 seconds
-Push-ups x6
-Hold the top of the Push-up x5 seconds
-Push-ups x7
-Hold the top of the Push-up x5 seconds
-Push-ups x8
-Hold the top of the Push-up x5 seconds
-Push-ups x9
-Hold the top of the Push-up x5 seconds
-Push-ups x10

Once you get to the top of the pyramid, try to make all the way back down!

Beginner modification: Do push-ups either from the knees or with hands elevated.
**The higher your hands are (i.e. a wall, a bench, etc...) the easier the push-up becomes.

Advanced modification:  Feet elevated!  The higher your feet, the more challenging it becomes!

Good Luck!

Quick Workout! 15 minutes, All Levels January 2013

A good workout if pressed for time.


Warm-up:
 a. 100 jumping Jacks

Instructions:  Set a timer for 12 minutes.  Complete as many rounds as possible in that 12 mins.

Circuit A x 12 mins:
a. Push-ups x10

b. Squats x10

c. Mountain Climbers x20

d. Reverse Lunges x10 each leg 


**Advanced**
To make this workout more challenging:

a. Clap Push-ups x10

b. Jump Squats x10

c. Mountain Climbers x20

d. Jump Lunges x10 each leg


Good Luck!

Conditioning Workouts, All Levels - January 2013

Conditioning Workout 1

Warm up – 1 mile walk or jog

Complete the following circuit as quickly as possible...one time through.

100 High knees, alt (50 reps each side)

90 Mountain climbers (45 reps each side)

80 Crunches

70 Jumping jacks

60 Step ups onto box or bench, alt legs (30 reps each side)

50 Incline push ups, hands on box or bench and feet on ground

40 Lunges, alt legs (20 reps each side)

30 Tricep dips

20 Burpees

10 X 10 sec Sprints

Conditioning Workout 2

Warm up – 1 mile walk or jog

Do the following set 4 times as quickly as possible…

10 Pull ups (modification:  10 body rows using suspension trainer)

10 Squat jumps

0.25 mile run - 2% incline, speed of choice

Rest 30s - 1 min before starting next round.

Intermediate/Advanced Workout - November 14, 2012

4 Rounds of the following circuit as quickly as possible…

1. Jump rope X 100 – 200 – 300 – 400
2. Bear crawls X 40 steps out and 40 steps back - 30 steps out, 30 steps back - 20 steps out, 20 steps back - 10 out and back
3. Walking lunges X 40 - 30 - 20 - 10
4. Pull ups X 5

Core Set X 3

1. V-ups X 15
2. Oblique v-ups X 15 each side
3. Plank w/ toe taps X 15 each side
4. Side plank hip dips X 15 each side

Intermediate/Advanced Workout - November 7, 2012

3 rounds per set.

Round 1 = 1.5 mins per exercise

Round 2 = 1 min per exercise

Round 3 = 30 secs per exercise

Set A:

1. DB chest press
2. (R1) traditional push ups – (R2) triangle push ups – (R3) handstand push ups, modified

 Set B:

1. Pull ups or if pull up bar is not up yet, then do band rows
2. DB back flies

 Set C:

1. Treadmill – 5% incline, speed of choice
2. DB step ups

 Set D:

1. MB half moon slams
2. Spiderman knees w/ ft on MB (mod: spiderman knees w/ hands on MB or spiderman knees w/ ft and hands on floor)

 Set E:

1. Spin bike – out of seat
2. KB squat walks