Warmup x 3: 10 each leg walking lunges, 10 curl to press with dumbbells, 10 each side ab rope climbs
20 min AMRAP of an increasing ladder (1, 2, 3, 4, etc.)
-Thursters
-Burpees
-Renegade Rows (R + L= 1)
-Elevated scissor abs (Lift shoulders off floor while holding a weight extending to the ceiling while on back. With legs straight, lift one foot a couple inches off of the floor and the other toward the ceiling. Switch legs. This equals one rep)
Warmup x 3:
10 air squats
10 upright rows
10 ea. side Russian twists
1 minute jump rope
Warmup x 3:
30 jumping jacks, 30 mountain climbers, 30 sec. plank hold
1)3x:
10 seated Arnold press
12 Russian twist ea. Side
10 wall ball
2)3x:
10 Upright row and front raise
“Drive the bus” 30 sec. (weight plate extended out from shoulders)
12 Stability ball roll-ins
3)3x:
10 lateral raises
10 ea. Side double KB windmill
10 seated bent over reverse fly
4)
10-8-6-4-2 of ab circles
2-4-6-8-10 of pike pushups
Warmup x 3:
10 sumo deadlift high pull
15 ea. Side mountain climbers
10 ea. Side dumbbell L-raises (one front raise one lateral raise)
Workout- 5 min. as many rounds as possible (x3)**:
1-2-3-4-5 (each round the reps increase)
-Burpees
-Walking weighted lunges ea. Side (R+L=1)
-Ab rope grabs (Lying on back with legs vertical, reach right arm up for rope and bring shoulders down,. Repeat with left side. R+L=1)
-Sit down stand ups (Use bench and with all the weight in the right leg, sit down on the bench. Stand back up. Repeat with L. R+L=1)
-After completing each round, complete 15 double unders or 45 single unders
**After the 5 minutes is complete, take 3 minutes to rest. Complete 2 more times.
We had an awesome workout today. Annnnnnd…….I have decided that I am going to do a Fitness Competition. Don’t know where, don’t know when, but it is happening. I will keep you posted.
Workout- 20 min AMRAP of:
2 each side Turkish Get Ups
4 Pullups
6 Clapping pushups or Burpees
10 Toe to bar or V-up situps
20 Double Unders or 60 Single Unders
Happy Monday kids! Here is the lunchtime workout for the day:
Warm-up x 3:
5 inchworms with pushup
10 air squats
15 ea. side bicycle crunches
10 superman back extensions
Workout- 5 min. as many rounds as possible of:
10 American KB Swings
10 V-ups (med. ball optional)
10 Hand Release Pushups
*Rest 3 minutes at the end of the 5 minutes
*Complete all (including the 3 minutes rest) 2 more times
Hey kiddos! It’s mid-week! Here are the workouts for today:
Lunchtime:
Warmup x 3:
5 inchworms
10 bench tricep dips
30 jumping jacks
Workout
12-10-8-10-12
Incline barbell chest press
Wide pushups
Flat bench with DB’s
Bar tricep dips
Single arm tricep kickbacks
Diamond pushups
Upright rows
Shoulder press
Russian Twist (R+L=1)
V-ups
MY WORKOUT (20 minute running clock):
Even minutes: 10 push press
Odd minutes: 30 double unders
Monday was a blur….but here is the lunch workout—>
Warmup x 3:
10 hand release pushups
50 mountain climbers
10 push press
30 bicycle crunches
5 rounds of:
10 chin-ups
10 wall ball
10 decline pushups
10 each side knee to elbow plank
30 sec. wall sit
1 min jump rope
Hey kids! So sorry I’ve been slacking. I tried another new recipe from skinnykitchen.com. That Nancy knows what she’s doing over there. I made this Chicken Thai Peanut soup and it is pretty delightful. http://www.skinnykitchen.com/recipes/skinny-thai-peanut-chicken-soup/
Friday’s workout looked like such:
Dealth By Burpee:
Do 1 burpee minute 1, 2 burpees minute 2, etc until you can no long complete the required amount of burpees in the time you have. (If you go out before minute 10, start the ladder back at 1 and go again until the 20 min. mark).
Rest 5 minutes after being out. Then:
12-10-8-6-4 Toe to bar or v-ups
6-8-10-12-14 Push press
It. was. a. doozy.
The sun came out and the week is halfway over! Hooray!
Warmup x 2:
20 mountain climbers (each leg)
10 alternating band bicep curls
10 superman back extensions
12 hand release pushups
WORKOUT
12-10-8:
Pullups
Seated cable row
Bent over row (underhand grip)
Single arm DB row
Barbell bicep curl
Incline bicep curl with DB’s
Alternating hammer curls
Concentration curls
30 second isolation hold (forearms parallel to the ground)
30 second plank hold
hot mess express 