LIFT 120716

LIFT

Wednesday, 07Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Back Squats 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • KB Racked Lateral Lunge (switch@rounds)
  • Sit-outs
  • Split Jumps
  • Air Dyne Sprints

LIFT 120616

LIFT

Tuesday, 06Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Alternating Anterior Reaches
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Crab Reaches
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Deadlifts 5-5-5-3-3-3…
  • BB Floor Presses 5-5-5-3-3-3…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Thrusters
  • KB Clean (switch@rounds)
  • KB Swings
  • Push-ups

LIFT 120516

LIFT

Monday, 05Dec16

 

Warm-up 2 rounds of:

  • Dynamic Squats
  • Dynamic Alt. Lateral Lunge Toe Touch
  • Plank DB Lateral Raise/Tricep Extension (light-switch@rounds)
  • Push-up to Toe Touch
  • Frog Sit-ups
  • Frog Glute Raises
  • 2 minute Jump Rope

Partner Ab Routine: One holds the plank position while the other finishes his/her reps.
Long Plank/20 V-ups, R Side Plank/ 15 Russian Twist, L Side Plank/ 15 Rev Crunch: repeat for 5 minutes

Partner Workout:

20 minute limit / 10 minutes each movement

Encourage & assist each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Cleans 5-5-5-5-5-5…
  • BB Wide Grip High Pulls 5-5-5-5-5-5…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Mtn Climbers
  • KB Triple Crush (kb curl-press-tricep extension-repeat)
  • Burpees
  • Skaters

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HIIT 120216

HIIT

Friday, 02Dec16

 

Warm-up 2 rounds – 30 seconds of:

  • Med Ball Cycle (5 reps a side)
  • Med Ball Squat & Push
  • Med Ball Rear Lunge w/Overhead Swing
  • Mtn Climbers
  • Push-ups to Alternating Shoulder Taps
  • Alternating Dynamic lateral Lunge Toe Reaches
  • 2 minute Jump Rope

5 minute Ab Challenge – 10 reps
-Toss to Sit-up with Overhead Toss to Partner Dynamax Burpee
– Alternating Seated Rotational Toss
– Table Top Crunch to Overhead Toss

This is a Tabata workout 20 second work / 10 second rest for 12 cycles each couplet

  • DB Push-up to Squatted Overhead Presses (lite)
  • DB Swings (mod)

1 minute rest

  • DB Push Presses (hea)
  • DB Side Plank Lateral Raises (lite)(switch@rounds)

1 minute rest

  • DB Alternating Lateral Lunge to Row (mod)
  • DB Crush Floor Presses (db’s pressed together) (hea)

1 minute rest

  • DB Dynamic Groiner to T-Stab (lite)
  • DB Rotational Rear Lunges (single DB) (hea)

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HIIT 113016

HIIT

Wednesday, 30Nov16

 

Warm-up: 2 rounds / 30 seconds

  • Med Ball Cycle (5 reps each chop)
  • Squat and Push
  • Lunge with Overhead Swing
  • Push-up with Ball under Chest
  • Up/Downward Dog
  • Groiner w/ T-Stab
  • 2 minute Jump Rope

Burpee/Ab Partner Routine for 5 minutes

While 1 person does 10 Burpees the other does the ab exercise then switch

  • 7 Burpees/V-ups
  • 7 Burpees/Russian Twists
  • 7 Burpees/Rev Crunch w/Kip

Ladder Time

For time or 22 minutes (whichever comes first). Sit-outs r/l=1

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Sit-out
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Sit-outs
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Sit-outs
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Sit-outs
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Sit-outs
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Sit-outs
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Sit-outs
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Sit-outs
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Sit-outs
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Sit-outs

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LIFT 112516

LIFT

Friday, 25Nov16

 

Warm-up 2 rounds – 30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog
  • 1:30 Jump Rope

4 mins for 10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

 

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB  Cleans 5-5-5-5-5…..
  • BB Muscle Snatch 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Alternating Snatch
  • KB Cleans (r/l switch@rounds)
  • Squats Thrust
  • Figure 8 to Hold

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LIFT 112416

LIFT

Thursday, 24Nov16

 

Warm-up 2 rounds – 30 seconds each of :

  • Air Squats
  • Seal Jumps
  • Butt Kickers
  • Heisman Lateral Steps
  • Rear Lunge with a High Knee Jump
  • Shoulder Taps
  • Mtn. Climbers
  • Downward/Upward Dog
  • 1:30 Jump Rope

4 mins for 10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

 

Sweaty Before Stuffed

Partner / Floor Presses for 10 minutes 5-5-5-5…

Rest 2 minutes

4 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

Here are the triplets:

  • DB High Pulls / DB Thrusters / Ball Slams      40-40-40 x 2 = 4min
  • Kettlebell Swings / Burpees / KB Rows    40-40-40 x 2 = 4min
  • Kettlebell Clean L / Kettlebell Clean R / Sit-outs     40-40-40 x 2 = 4min
  • Push-ups / KB Presses (l) / KB Presses (r)     40-40-40 x 2 = 4min

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LIFT 112316

LIFT

Wednesday, 23Nov16

 

Warmup – 2 rounds of

30 seconds each of…

  • Drop Squats
  • Alternating Forward Lunges
  • Push-up to Toe Tap
  • Lizard Stretch
  • Groiners to T-Stab
  • 1:30 minute Jump Rope

4 minute Ab Routine –

10 reps of: Dynamax V-ups, Russian Twist, Reverse Crunch w/Knee Kip

Getting Sweaty and Strong before you Get Stuffed after Eating Wrong

 muscular-turkey

Partner Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Deadlifts 5-5-5-5-5…..
  • BB Bent Over Rows 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • Bulgarian Squats (switch@rounds)
  • DB Bench Pullovers
  • Knee-Knee-Stand w Racked KB (KB on right side lead with right knee/switch@rounds)
  • Burpees

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LIFT 112116

LIFT

Monday, 21Nov16

 

Warm-up: 30 seconds each of:

  • Drop Squats
  • Rear Lunge to Knee Jump
  • In & Out Squats
  • Butt Kickers
  • Skaters
  • Push-Throughs Push-ups
  • Plank Pikes
  • 1:30 Jump Rope

4 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

Trio on Squats – Partner on RDL / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy. On this Squat routine there will be 3 to a group. 2 to assist on the safe bar placement.

  • BB Back Squats 5-5-5-5-5…
  • BB RDL’s 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Racked Lunges
  • Box Squat Jumps
  • Barbell Good Mornings (no weight)
  • Air-Dyne Sprints

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HIIT 111816

HIIT

Friday, 18Nov16

 

Warm-up – 3 rounds of:

  • 1:30 minute Rope
  • 30 second Judo Push-ups
  • 30 second Groiners w/ T-Stab
  • 30 second Crab Reaches
  • 1 minute Superman Hold

Fry – Day

This is a 35 second work / 20 second rest for 6 rounds w/ 1 minute rest every 2 rounds

  • DB Swings
  • DB Stationary Lunge to Shoulder Press (switch@rounds)
  • DB Renegade Rows
  • DB Seated Recline Presses
  • DB Bridge to Floor Press

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