Please consult with your doctor and/or fitness professional before starting any fitness regimen!
OUTDOOR WORKOUT OF THE DAY!
Depending on fitness level (walk or jog)
all fitness levels all exercises!
Walk 2 minutes, jog 3 minutes
5 burpees 20 mountain climbers
jog 1/4 mile, 20 body weight squats
walk 1/8 or jog 1/4 mile 10 burpees
walk 1/8 or jog 1/4 mile 20 walking lunges
walk 1/8 jog 1/4 mile 15 push-ups
walk or jog to the nearest hill, 5/50 yard hill sprints. Walking back to start point.
Finish with 15 push-ups, 10 burpees, 20 body weight squats, 20 walking lunges,
10 more burpees, 20 mountain climbers.
Jog or walk home!
Average time 45 minutes
Have a great workout, don't forget to hydrate and refuel with 30 minutes of your workout.
Find a weight that will keep you between 12-15 repetitions.
Wide grip pull down, cable chest fly's, push ups over a bosu holding a weighted bar, (round side up), seated row. THREE TIMES
Stability ball wall squats with a shoulder press, standing lateral raises, tubing reverse fly's, tubing triceps kickbacks. THREE TIMES
Lunge walks holding 10-15lbs kettle bells. Do 10 paces then ten kettle swings twice, then go right to 15-20lbs weighted ball slams for 15 to 20, triceps scull crushers. Use the weights you use for the scull crushers, put legs straight up to ceiling and reach for your toes 20-30 times, follow with 20 reverse crunches. THREE TIMES
Straight bar biceps curl, body weight dips, stability ball sit ups with a rotation. THREE TIMES
finish with a mile jog and 10 minutes of stretching. Cobra, downward dog, pigeon pose, scorpion, are among my favorites yoga poses for stretching.
RATING-ADVANCED
Turkey/holiday circuit
45 second intervals
Flat/incline pushups
Ball slams
Close grip pull down
Lunge walks
Seated row
Prone hamstring curl
Triceps pushdown
Knee raises
Treadmill 1 mile
Repeat from top with cross trainer 5 minutes level 12 instead of treadmill
Jumping jacks with weighted bar
1/4 isometric squat rowing
Stairs skipping a step 3 times or step-ups 15 each leg
Shuffle drill (toe touching a 6 inch step consecutively)
Bench Dips
Plank
Versa climber 5 minutes
Repeat from top with rowing machine 5 minutes instead of Versa climber
STRETCH
1'12
Rating; advanced
60 minute Full body
Jumping jacks with weighted bar
Standing row
3 TIMES
On flat side of Bosu, cable at your side. Grip rope triceps, with straight arms, squat while getting hands/arms outside your legs and upon standing rotate straight arm across your body reaching up over the opposite shoulder.
10 each side
Close grip pull down 12-15
Burpie push ups into pull ups 1-1 repeat 10 times
(one push up jumping into a pull up)
3 TIMES
Stability ball db chest press alternating rotating 20/5
Standing lateral raises. 10
TRX rear flys. 12
Single leg stiff legged dead lift with DB biceps curl 10 ea. follow with single leg DB overhead triceps extension 10-12
Stability ball hamstring curls. 15
Dips with a knee raise 12-15
3 TIMES
Plank 30 seconds, 15 plank lifts
(rest hips on ground and lift),
then hold 30 seconds
Off hyper extension apparatus, Side flexion with rotation 10 then 5 straight. Activating navel as you side flex. Repeat other side. Finish with 10-12 hyperextensions.
STRETCH 5-10 minutes
11'11
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
