Please consult with your doctor and/or fitness professional before starting any fitness regimen!
OUTDOOR WORKOUT OF THE DAY! 8'2020
NO GYM NEEDED!
intermediate
Walk 1/4 mile, perform 25 squats, 25 dips off curb or near bench.
Run/Walk 1/4 mile perform 20 lunges
run/walk 1/4 mile 15 burpees, 20 mountain climbers
Jog 1/4 mile home 30-50 crunches
STRETCH
Have a great workout, don't forget to hydrate and refuel with 30 minutes of your workout.
SPARTAN READY! 7'2020
intermediate/advanced
30 Burpees
20 mountain climbers
10 Pull-ups
20 Split jumps
Carry a sandbag 1/4 mile
Drop the bag sprint 1/8 mile
Repeat 2-4 times
ADVANCED full body ENDURANCE 1 1/2 hour
Flat Db chest fly. 12-15
Dips 12-15
Push up with rotation 12
Pull-ups 10-12
Stairs skipping 2times with DB or step-ups 12 each leg
Sit squat with a bicep curl shoulder press 15
Standing high row 15
Hanging knee raises 15/20
Treadmill 7% incline 6-7 MPH
Repeat from top end with versa climber 8 minutes
Incline smith 12-15
Shoulder lateral raises 12-15
Straight arm pull down rope 15
Rope triceps pushdown 10
Lunge walks 20 paces
Lying hamstring curl 15
Seated bicep curl 12
Skull crushers 12-15
Crossover crunches 40
Cross trainer (illipitical) 8 minutes
Repeat from top end with rowing machine 8 minutes
ABDOMINALS
Side plank with elbow rotation (Top elbow touches ground 10 times)
Side hip extensions 10
Hold for 10 seconds Each side
Plank 1-2 minutes
Back extensions 10 times
NO GYM NEEDED WORKOUT!
8'11
28 Minute Circuit
With 5, 8, or 10 pound dumbbells
Depending on ones fitness and strength levels
Beginners at least 1- 2 times
Intermediate 3 times
Advanced 4-5 times
This is a great work out for some one with limited time and all you need is a body and some hand weights. Great for travel at the office or just at home watching T.V
EXERCISE REPETITIONS
Squat w/ a shoulder press 15-20
Standing lateral raises 15-20
Bent-over dumbbell fly’s 15-20
Flat or Incline push-ups 15-20
Bent-over D.B. rows 15-20
Standing lunges w/ a bicep curl 15-20
Second leg lunge w/ an overhead triceps
extension 15-20
Triceps Kick backs 15-20
Sit-ups w/ medicine ball 20-30
Ball crunches 20-30
The Plank 30-60 seconds
5 minute stretch
