Post on 12-Jul-2020
TOTAL STRENGTH—4
Warm up—3-4:00
2/2 x 8
1/1 x 16
Pulses x 16
HOLD
Repeat!
Squats—Mid Stance
Bent-over Row
Squats—Wide Stance
Chest Press
Squats—Widest Stance
Tricep Kickbacks
Lunges—each side
Bicep Curls
Rear Delt Raise
FULL BODY FIT—13 Tabata :20/:10 x 4
WARM UP!
Squat Jumps
Squats
Plank Jacks
Pushups
Lunge Jumps
Lunges
Mountain Climbers
Tricep Pushups
COOL DOWN & STRETCH!!
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Full Body Fit—11 -WARM UP 3:00-
:30 Challenge—10 burpees in :30—3x :30 ea—Squat/Press, Clean/Squat, Rest Combo: 4 Squat/Press, 4 Clean/Squat, 4 pushup—1:00 AMRAP REPEAT Butt Kick Jump/Jack Touch down Squat Jumps Plank Jack Step front/Jump/step back/jump :30 ea—Lunge/Press, Dead Row/Upright Row, Rest Combo: 4 Lunge/Press, 4 Dead Row/Upright Row, 4 Tricep pushups—1:00AMRAP REPEAT
REPEAT SET 1
:30 ea—Lunge/Bicep Curl, Lunge/Tricep Extension, Rest Combo: 4 Lunge/Bicep Curl, 4 Lunge/Tricep Extension, 4 pushups—1:00AMRAP REPEAT
REPEAT :30 Challenge
Core Tabata—:20 work/:10 rest—4x Plank Shoulder Taps/Mountain Climbers
COOL DOWN & STRETCH
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FULL BODY FIT—12
WARM UP LADDERS—:90(1, 2, 3, 4…)
Squat Jump/Speed Skater Pushup/Shoulder Tap
:60—Jump around bench Lunge Jumps/180s Squats/Bicep Curls :50—Jump around bench
High knees/Tuck jumps Lunges/Presses :40—Jump around bench Mountain Climbers/Plank Jacks Lunges/Kickbacks :30—Jump around bench
Burpees/Butt Kicks Hi-Low Plank/Rows
:20—Jump around bench
Side Plank Crunch
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FULL BODY FIT—4 4-MIN AMRAP/:30 rest
10 Push Ups
10 Mountain Climbers—each leg
10 Burpees
REPEAT until time up
10 Around the World Lunges (F/S/B) - each side
REPEAT for 4:00
10 Speed Skaters—R/L
10 Star Jumps
10 Squat Jumps
REPEAT for 4:00
10—Squat/Bicep Curl
10—Bicep Curl/Overhead Press
REPEAT for 4:00
10—Prisoner Squats
10—Frog Jumps
10—Plank Jacks
REPEAT for 4:00
10—Chest Press (optional: in hip bridge)
10—Chest Fly (optional: knees lifted, extend one leg)
REPEAT for 4:00
10—Tricep Pushups or Dips
10—Lunge Jumps
10—High Knees
REPEAT for 4:00
10—Wide Squats
10—Overhead Tricep Extensions
REPEAT for 4:00
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BARRE—3
Single heel press; parallel plie/chair squat, pulses Chair squat, press heels up, lift to releve, lower Lunge side-to-side; add lawn mower pull R/L Step back lunge Forward fold/scoop, sweep up
Plie w/ arms; plie pulse – 1st & 2nd - repeat in releve (on toes) 2nd plie pulse 3x, jump 2nd plie to attitude F, reach to opposite foot Plie on one foot, extend to 2nd parallel, lift/pulse
W pulse (bicep/shoulder) W-to-V w/ stagger Server reach Bent-over tricep kickback, pulse, pulse hands to center Server start position, rotate to side
Table top facing barre (repeat on other side): extend leg back to toe point, lift/lower Pull knee in, extend Hold leg up, pulse Bend knee, pulse (donkey kick) Curtsy plies; plie to leg lift side
Prone – lift hand and opposite foot: singles and pulse Bridge; bridge, pulse Stretch
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FULL BODY FIT—5 Tabatas—:20 on/:10 off—4x
:45 rest between rounds
Mountain Climbers
Squats
Squat Jumps
Pushups
High Knees
Lunges
Shuffle Jack
Hi/Low Plank
Plank Jacks
Side-to-Side Squats
Half Burpees
Burpees
Core—5:00 plank/hover w/ variations
Cool Down & Stretch
Round 1
Round 2
Round 3
Round 4
Round 5
Round 6
FULL BODY FIT—10
Jumping Jacks Speed Skaters High Knees Squat Jumps Mountain Climbers Burpees REPEAT Squat with Lateral Lift Curtsy Lunges Wide Squat Deadlifts REPEAT
—REPEAT CARDIO 1—
Traveling Push Ups
Side Plank Reach Under (Right)
Plank Rows
Side Plank Reach Under (Left)
REPEAT
Cool down and stretch!
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CORE & STRETCH—4 Single-Knee lift
Double Knee lift Crunch C-Crunch C-Crunch pulse Hip bridge
Hover Slide forward/back Hover Plank Slow single leg lift & stomp—alternating Double time leg lift & stomp—alternating Lawn mower pull—Right Diagonal Woodchop—Right Repeat lawn mower pull & woodchop on L Stand in R lunge—alt. single-arm row; Repeat on L Around the World Squat Tap: Squat on R leg—4x toe tap back, repeat 3x bringing leg to side every 4 taps; Repeat L Repeat 3x Squat, slingle leg lift back—alternate legs—16 reps Repeat Around the World Squat Tap 2x Cross Crawl—slow; double time Side Hover/Crunch—slow; double time Side Hover/Hip pulse up Mountain climber (cross, same side, cross) - R/L Repeat Side Hovers on other side Pushups—10 Parachute pulse 4x, hold 4 counts—4x Back Extension pulse 4x, airplane R—repeat L—4x R/L Flutter kick—arms vary position—64 counts
COOL DOWN & STRETCH—10-15:00
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LOW-IMPACT INTERVAL WORKOUT—1
:30 work/:15 rest
WARM UP of CHOICE Jacks (modify as needed) Front Punch (8 standing, 8 squatting) Squat w/ alternating butt-kicker DO 3 SETS Squat w/ overhead reach (can add reaching hand to opposite foot on squat) Upper Cuts—alternating Side Step (can add fly or side raise w/ arms) DO 3 SETS Hooks—L Step-back Lunge to High knee—L Hooks—R Step-back Lunge to High knee R DO 2 SETS Step-forward lunge—alternating, w/ arm push front Alternating front punch Squat Pulse DO 3 SETS
COOL DOWN of CHOICE
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FAB 5 WORKOUT
COMPLETE AS MANY ROUNDS AS POSSIBLE
25 MOUTAIN CLIMBERS 15 SQUATS W/BICEP CURL 10 WALKOUT PUSH-UPS 5 STAIR RUNS 20 FULL BURPEES
15 FULL BURPEES 20 DEADLIFTS 5 STAIR RUNS 10 TRICEP DIPS 25 PLANK JACKS
20 SPEED SKATERS 5 STAIR RUNS 10 PUSH UPS 15 SUMO SQUAT W/TRICEP PRESS 25 FULL BURPEES
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Tabata—1 :20 on/:10 off
8 rounds
Rest 30-60 seconds between rounds
Mountain Climbers/Wall Sit
Run Stairs/Squats
High knees/Tricep Dips (use a chair or bench)
Squat Jumps/Elevated Push Up
(feet or hands on couch)
Wall jumps/Bicep Curls (fill milk jugs with water)
Plank Jacks/Side Raises (use soup cans)
Burpees/1 leg deadlift (use milk jug)
Use IntervalTimer app for this or search in whatever streaming music app you have for Tabata music and it’s already timed for
you!
PILATES-STYLE CORE
Several Reps of each: Pelvic Rock—focus on using core v. legs
Slow Crunches— knees over hips or feet on floor
Kneeling plank to child’s pose
Down Dog to full plank
Do 4 times:
Leg climb—up/down 4x
Froggy crunches—16x
Toe Taps—knees at table top, single-leg taps 8x R/L, doubles 8x
Donkey Kicks—8 reps each, one side; Repeat all using other side;
2x through
Fire Hydrants
Fire Hydrant Position—circles w/ knee
Fire Hydrant Position—press knee forward
Leg extended back – Arch up & over other leg (draw a rainbow)
Hold for :30 seconds—Down Dog between positions
Plank
Single knee drop/raise R/L
Double knee drop/raise
Single-leg lift R/L
Plank to Low Lunge R/L
STRETCH!
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