20 min cardio your choice
10 deadlifts
10 thrusters
5 burpees
10 rnds.
Wednesday, October 13, 2010
Week 11, Workout 2
15 min bike
hammer curl
dip
bb curl
extension
rope curl
rope pushdown
1 min each. 3 rnds.
hammer curl
dip
bb curl
extension
rope curl
rope pushdown
1 min each. 3 rnds.
Week 11, Workout 1
jog 6.3mph 5 min
7.0mph 10min
7.5 3min
6mph 2min
walking lunge
flat bench press
bent row
crunch on ball
d.b. push jerk
30 sec. plank
12 reps, 4 rnds
7.0mph 10min
7.5 3min
6mph 2min
walking lunge
flat bench press
bent row
crunch on ball
d.b. push jerk
30 sec. plank
12 reps, 4 rnds
Sunday, October 10, 2010
Week 10, Workout 3
****your choice****
Write it down before you go so you stick with it!!!!
The workout must include cardio (20 min on the rowing machine, split up or intertwined in the workout)
Write it down before you go so you stick with it!!!!
The workout must include cardio (20 min on the rowing machine, split up or intertwined in the workout)
Week 10, Workout 2
Warm-up
overhead cable ext in lunge position (use rope)
1 arm db curl kneeling on swiss ball (use other hand against wall to steady yourself)
other side
stairs 1 flight down and up once
1arm db press w. 1 foot on blue side of bosu
other side
tricep dip
2 flights of stairs
crunch on ball w. 1 knee tuck (normal crunch but crunch a knee in as well and switch legs every other rep--see how that feels)
db curl step-up
side lateral
3 flights stairs
10 reps each (excluding stairs)
circuit style 2 sets
overhead cable ext in lunge position (use rope)
1 arm db curl kneeling on swiss ball (use other hand against wall to steady yourself)
other side
stairs 1 flight down and up once
1arm db press w. 1 foot on blue side of bosu
other side
tricep dip
2 flights of stairs
crunch on ball w. 1 knee tuck (normal crunch but crunch a knee in as well and switch legs every other rep--see how that feels)
db curl step-up
side lateral
3 flights stairs
10 reps each (excluding stairs)
circuit style 2 sets
Week 10, Workout 1
Warm-up
pushup hands on swiss ball
oblique twist using cable machine
1 leg dipping lunge (lunge with back leg up on bench)
other leg
1 arm pulldown w. an oblique crunch (do it as you pull the handle down) to be done with a single handle using lat pulldown machine
other arm
floor wiper (on flat bench hold the bar like you just finished a rep of bench press and then do a leg raise--legs straight up and then down)
deadlift
kneel on swiss ball (use a wall to steady yourself) get 15 sec and if you can bring your butt off of your heals that's the harder progression
plank row (handle on the very bottom of cable machine and while holding a plank, row the handle in to the side of your body)
other hand
12 reps- 3 sets supersetting btwn exercises
pushup hands on swiss ball
oblique twist using cable machine
1 leg dipping lunge (lunge with back leg up on bench)
other leg
1 arm pulldown w. an oblique crunch (do it as you pull the handle down) to be done with a single handle using lat pulldown machine
other arm
floor wiper (on flat bench hold the bar like you just finished a rep of bench press and then do a leg raise--legs straight up and then down)
deadlift
kneel on swiss ball (use a wall to steady yourself) get 15 sec and if you can bring your butt off of your heals that's the harder progression
plank row (handle on the very bottom of cable machine and while holding a plank, row the handle in to the side of your body)
other hand
12 reps- 3 sets supersetting btwn exercises
Week 9, Workout 3
5 min lvl 7 elliptical
15 min elliptical lvl 11
close grp pullup
s.w. close grp d.b. press (palms facing in)
diamond pushup (thumbs almost touch and index fingers almost touch)
s.w. standing ez bar curl on bosu
bench dip
s.w. rope curl
each exercise go 2 sets 15 reps
15 min elliptical lvl 11
close grp pullup
s.w. close grp d.b. press (palms facing in)
diamond pushup (thumbs almost touch and index fingers almost touch)
s.w. standing ez bar curl on bosu
bench dip
s.w. rope curl
each exercise go 2 sets 15 reps
Week 9, Workout 2
bike 5 min lvl 3-6 (depends on bike)
bike 10 min lvl 6-8 (depending)
squat
b.b. (on back) 1 leg bench step up
side crunch
other side
sitting tuck on bosu
bent row on bosu
bike 10 min lvl 6-8 (depending)
squat
b.b. (on back) 1 leg bench step up
side crunch
other side
sitting tuck on bosu
bent row on bosu
Week 9, Workout 1
walk 3.5. mph (5 min)
jog 6.3 mph (10 min)
b.b. clean press
reverse crunch w. feet on swiss ball
burpees
deadlift
d.b. chest press
bike 10 min lvl 3-6 depending on bike
5 rnds 10 reps
jog 6.3 mph (10 min)
b.b. clean press
reverse crunch w. feet on swiss ball
burpees
deadlift
d.b. chest press
bike 10 min lvl 3-6 depending on bike
5 rnds 10 reps
Week 8, Workout 3
Warm-up: 12 min jog
1 arm cable curl in lunge position
other arm/leg
l arm cable overhead ext
other arm
hammer curl
tricep kickback 2 arms at same time
2 min tabata
Cardio:
40 min (2-20 min bricks meaning either treadmill for 20 and bike 20 or something like that)
1 arm cable curl in lunge position
other arm/leg
l arm cable overhead ext
other arm
hammer curl
tricep kickback 2 arms at same time
2 min tabata
Cardio:
40 min (2-20 min bricks meaning either treadmill for 20 and bike 20 or something like that)
Week 8, Workout 2
Warm-up: 12 min bike
pushup-1 arm row 5x arm
bent row
stiff legged deadlift
bench step-up into side lateral
front squat push jerk
barbell plyo press 5x arm (barbell gets jammed into a corner you kneel in front and hold one end of the barbell so it touches your shoulder. Press it up and over your head in an arc an catch with other hand)
skip 30 sec
10 reps per exercise 4 rnds
pushup-1 arm row 5x arm
bent row
stiff legged deadlift
bench step-up into side lateral
front squat push jerk
barbell plyo press 5x arm (barbell gets jammed into a corner you kneel in front and hold one end of the barbell so it touches your shoulder. Press it up and over your head in an arc an catch with other hand)
skip 30 sec
10 reps per exercise 4 rnds
Week 8, Workout 1
Warm-up: 10-15 min elliptical level 12
1 legged leg press 5x, hold for 5 sec.
other leg
calf raise using l.press 15 reps
crunch on ball 25 reps
side plank into a lateral 10 reps alternating sides(start in a plank and then rotate body so arm is extended straight in the air and you are in a side plank)
lat pulldown 12 reps
close grp pullup 10 reps
hammstring curl 15 reps
leg ext. 15 reps
flat d.b. press 8 reps
cable twist-push
3 sets-- exercises together are supersetted
1 legged leg press 5x, hold for 5 sec.
other leg
calf raise using l.press 15 reps
crunch on ball 25 reps
side plank into a lateral 10 reps alternating sides(start in a plank and then rotate body so arm is extended straight in the air and you are in a side plank)
lat pulldown 12 reps
close grp pullup 10 reps
hammstring curl 15 reps
leg ext. 15 reps
flat d.b. press 8 reps
cable twist-push
3 sets-- exercises together are supersetted
Week 7, Workout 3
Warm-up: 10-15 min cardio (your choice)
squat
bent d.b. row
hamstring curl
skull crusher on ball
d.b. curl
jacknife using a swiss ball
20 reps, 3 sets
squat
bent d.b. row
hamstring curl
skull crusher on ball
d.b. curl
jacknife using a swiss ball
20 reps, 3 sets
Week 7, Workout 2
Warm-up: skip for 5 min
deadlift
chinup
barbell lunge (use olympic bar)
single arm shoulder press
cable face pull
kb swing
12 reps (superset exercises)
deadlift
chinup
barbell lunge (use olympic bar)
single arm shoulder press
cable face pull
kb swing
12 reps (superset exercises)
Week 7, Workout 1
Warm-up: 10-15 min cardio (your choice)
leg raise 20 reps
jacknife 20 reps
hang clean-press 12reps
pushup 12 reps
incline db press 12 reps
lunge 12 reps
goblet squat 12reps
3 sets
leg raise 20 reps
jacknife 20 reps
hang clean-press 12reps
pushup 12 reps
incline db press 12 reps
lunge 12 reps
goblet squat 12reps
3 sets
Week 6, Workout 3
Speed walk: 10 min
Jog: 10 min
k.b. swings with jump
d.b. flye
barbell squat
barbell row
1 leg tricep dip off bench
close grip pullup
4 sets with 30 sec rest btwn sets
Jog: 10 min
k.b. swings with jump
d.b. flye
barbell squat
barbell row
1 leg tricep dip off bench
close grip pullup
4 sets with 30 sec rest btwn sets
Week 6, Workout 2
Bike: 10 min
Bike sprints:30 sec work: 1min rest ratio for 10 min
skull crusher on ball w d.b.
oblique dip
overhead plate extension (like a standing overhead d..b. extension but hold a 25lbs plate)1 leg on bosu
knee raises while holding yourself on the tricep dip
split jumps
curl-press
med ball it-upstand up into a med ball curl (dont do the squat jump but see http://www.youtube.com/watch?v=II3vdqmbeRU )
12 reps, 2 sets
Bike sprints:30 sec work: 1min rest ratio for 10 min
skull crusher on ball w d.b.
oblique dip
overhead plate extension (like a standing overhead d..b. extension but hold a 25lbs plate)1 leg on bosu
knee raises while holding yourself on the tricep dip
split jumps
curl-press
med ball it-upstand up into a med ball curl (dont do the squat jump but see http://www.youtube.com/watch?v=II3vdqmbeRU )
12 reps, 2 sets
Week 6, Workout 1
speed walk: 10 min
jog: 10 min
chain pushup
chain inverted pushup (row)
chain plank
deadlift
hamstring curl
calf raise
row
30sec/exercise
4 rnds
jog: 10 min
chain pushup
chain inverted pushup (row)
chain plank
deadlift
hamstring curl
calf raise
row
30sec/exercise
4 rnds
Week 5, Workout 3
squat jump
pullups or wide grip lat pulldown
side laterals
wall balls (squat then throw a medicine ball as high as possible or against a wall)
air squats
3 minutes each
2 minute rest inbetween
pullups or wide grip lat pulldown
side laterals
wall balls (squat then throw a medicine ball as high as possible or against a wall)
air squats
3 minutes each
2 minute rest inbetween
Week 4, Workout 4
Warm-up: 10 min elliptical (level 9)
barbell curl
vbar pushdown
wall balls
d.b. curl
dips off edge of bench
skipping
F.G.B. 3 rnds (1min each exercise, 1 min rest after each round is completed)
barbell curl
vbar pushdown
wall balls
d.b. curl
dips off edge of bench
skipping
F.G.B. 3 rnds (1min each exercise, 1 min rest after each round is completed)
Week 4, Workout 2
Warm-up: 10min bike
500m row
100 quick feet (like the football players do on the spot)
50 lunges- i'd do them walking up and down the length of the gym
25 air squats
2 rounds
crunch on ball- 20 reps (20 sec. rest), 15 reps (15 rest), 10 (10), 5
plank- 30 sec. (30), 25 (25), 20(20)
side plank- 30 (30), 30
other side
500m row
100 quick feet (like the football players do on the spot)
50 lunges- i'd do them walking up and down the length of the gym
25 air squats
2 rounds
crunch on ball- 20 reps (20 sec. rest), 15 reps (15 rest), 10 (10), 5
plank- 30 sec. (30), 25 (25), 20(20)
side plank- 30 (30), 30
other side
Week 4, Workout 1
Warm-up: 10 min jog at 6.6 mph
Push jerk
KB swings
Sumo deadlift -upright row (feet are wider than normal for a dealift and toes point slightly outward. Upright row looks like this: http://www.youtube.com/watch?v=JXxuPzMmDWQ)
10 reos, 10 rounds
Push jerk
KB swings
Sumo deadlift -upright row (feet are wider than normal for a dealift and toes point slightly outward. Upright row looks like this: http://www.youtube.com/watch?v=JXxuPzMmDWQ)
10 reos, 10 rounds
Week 3, Workout 3
Warm-up: 5 min walk to treadmill at 3.6 mph
Cardio: 10 min at 6.7 mph
Barbell curl (with small campered bar)
V-bar pushdown
Hammer curl
Ropde pushdown
Shoulder shurgs (20's)
Calf raises (no weight)
Plank
Side Plank
Side Plank (other side)
2 min Tabata (20 sec - 10 sec rest, 20 sec -10 sec rest, 20 sec -10 sec reat, 30 sec - done)
Cool down, stretch
Cardio: 10 min at 6.7 mph
Barbell curl (with small campered bar)
V-bar pushdown
Hammer curl
Ropde pushdown
Shoulder shurgs (20's)
Calf raises (no weight)
Plank
Side Plank
Side Plank (other side)
2 min Tabata (20 sec - 10 sec rest, 20 sec -10 sec rest, 20 sec -10 sec reat, 30 sec - done)
Cool down, stretch
Week 3, Workout 2
Warm-up: 10 min elliptical level 8
Push jerk (use 10 lb dumpbells)
KB swing
Burpees
Deadlift (olympic bar - no weight/little weight)
Calf raise
250 m row
5 rounds, 12 reps each, 5 sec rest between exercises
Cool-down, stretch
Push jerk (use 10 lb dumpbells)
KB swing
Burpees
Deadlift (olympic bar - no weight/little weight)
Calf raise
250 m row
5 rounds, 12 reps each, 5 sec rest between exercises
Cool-down, stretch
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