LIFT 042916

LIFT

Friday, 29Apr16

 

Med Ball Warm-up

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 Sumo Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Man Makers 6-6-6-6-6… reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the Fat Burning portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Squat Thrusts
  • AirDyne Sprints
  • Plank Climbers
  • Dynamax Reverse Wall Toss (heavy)

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LIFT 042816

LIFT

Thursday, 28Apr16

 

3 rounds of DB

  • Overhead Chops
  • Jack Presses
  • Iso-Shoulder Run
  • Downward/Upward Dog
  • Single Arm Crab Press (r)
  • Single Arm Crab Press (l)
  • Push-ups
  • Hollow outs

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…

  • KB Swings 10 reps for 10 minutes
  • Dbl KB Dead Cleans 10 reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Jump Squats
  • Battle Ropes
  • Knees to Elbow
  • Barbell Reclines (11 holes down from the top)

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LIFT 042716

LIFT

Wednesday, 27Apr16

 

Warm-up – 2 rounds

  • 2 minute Jump Rope
  • 30 sec Dynamic squats
  • 30 sec Split Squats
  • 30 sec Broad Jump-Hop Back (3 hops)-Skaters
  • 30 sec Downward dog to alternating toe taps
  • 30 sec Sit-outs
  • 30 sec Groiners
  • 30 sec Full Plank Jacks (keep butts down)
  • 30 sec Mtn. Climbers

Partner -Up / 20 minute limit / 10 minutes on each body part

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Shoulder Presses 6-6-6-6-6 reps
  • Hang Squat Cleans 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds
Light DB’s will be used to unload the shoulders.

  • DB Single Arm Lateral Lunge Clean & Press
  • Air Dyne Sprints
  • Bear Crawl (3 forward/back)
  • Dynamax Knee-Knee-Double Knee Wall Toss

LIFT 042616

LIFT

Tuesday, 26Apr16

 

Warm-up – 3 rounds of:

  • 1:30 Jump Rope
  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Push-up to Alt Toe Taps
  • 30 second Squat Thrusts
  • 30 second Alt Donkey Kicks

Partner -Up / 20 minute limit / 10 minutes on each body part

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Bent Over Rows 6-6-6-6-6 reps
  • Floor Presses 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Burpees
  • Ball Slams
  • Jumping Pull-ups
  • Air Dyne Sprints

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LIFT 042516

LIFT

Monday, 25Apr16

 

Med-Ball 10 minute warm up.

What are We Doing… Lift? – HIIT?  Does it Matter.

Just Do It

Partner -Up / 20 minute limit

Make sure as your partner lifts, you rest for at least 30-45 seconds between sets. Move along consistently.
Encourage, push, motivate & spot each other as you workout.

  • Back Squats 6-6-6-6-6 reps
  • Dead-lifts 6-6-6-6-6 reps

Remove Bars Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 8 rounds: 1 minute rest after 4 rounds

  • Battle Ropes
  • Push Through Push-ups
  • Mtn. Climbers
  • Jumping Chin-drops (jump up to the bar resist upon descending)

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HIIT 042316

HIIT

Saturday, 23Apr16

 

3 rounds of Body-weight Ex for 30 seconds each:

  • Jumping Jacks
  • Air Squats
  • Butt Kickers
  • Rear Lunge with a High Knee Jump
  • Walk-out to Push-ups
  • Mtn. Climbers
  • Downward/Upward Dog
  • Alt. Crab Reaches

Juan’s Gone

3 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:

  • TRX Face Pulls / Dynamax Thrusters / Ball Slams      40-40-40 x 3 = 6min
  • Kettlebell Swings / Burpees /Ankle Jacks     40-40-40 x 3 = 6min
  • Kettlebell Clean L / Kettlebell Clean R /Sit-outs     40-40-40 x 3 = 6min
  • Pushups / Sandbag Rotational Lunges / Sit-ups      40-40-40 x 3 = 6min

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HIIT 042116

HIIT

Thursday, 21Apr16

 

Nipple Smack Down

Warm-ups 3 rounds

  • 1:30 minute Rope
  • 30 second Alternating Lizard Stretch
  • 30 second Crab Reaches
  • 30 second ABC Kick-outs
  • 30 second Judo Push-ups
  • 30 second Groiners w/ T-Stab

15/15 seconds for 20 minutes ~ No rest

  • DB Hang Squat Clean Thruster
  • DB Renegade Rows
  • Mtn. Climbers
  • Push Through Push-ups

Ab Work – 2 rounds – Dynamax… 30 / 10

  • Sit-up w/ Overhead Toss
  • Reverse Crunch w/ Kip
  • Alternating V-ups
  • Russian Twists
  • Decline Plank on Dynamax (feet on ball)

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LIFT 041416

LIFT

Thursday, 14Apr16

 

Warm-up with of (lite weight) Halo’s and swings and 7 minutes  + single arm half snatches

Kettlebell Ladder

This is a ladder going from 1 – 10 or as high as you can go within a 20 minute limit. Rest as needed.

  • Clean+Front Squat+Press+Front Squat+Half Snatch+Front Squat+Renegade Row (r+l)
    Repeat til you get to the top or reverse back to the start in 20 minutes.

Post Lift Ab Work

30 seconds of each non-stop for 10 rounds of:

  • Rocking Hollow Outs
  • See Saw Planks

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LIFT 041316

LIFT

Wednesday, 13Apr16

 

Warm up will consist of various KB movements and practicing the windmill.
Caution: Listen well to the instructor when reviewing or learning the Windmill. When performed improperly, the Windmill can cause injury to the lower back, but when done properly can enhance and strengthen the lats, back and hips.

Double Trouble

This is a 30 second work / 20 second recovery for 6 rounds with 1 minute rest every 2 rounds.

  • KB Double Front Squat
  • KB Double Alternating Rear Lunge
  • KB Double Side Swing
  • KB Double Dead Clean
  • KB Single Arm Press to Windmill (switch@rounds)

 

HIIT 040716

HIIT

Thursday, 07Apr16

 

3 rounds of:

  • 1:30 Jump Rope
  • 30 second Flings
  • 30 second Dynamic Squats
  • 30 second Push-up to Alt Toe Taps
  • 30 second Squat Thrusts
  • 30 second Alt Donkey Kicks

Smack Down

15/15 seconds for 20 minutes ~ No rest

  • Push Through Push-Ups
  • BB Hang Cleans
  • Box Jumps
  • DB Push Presses

Get maximum reps at each exercise, move with a purpose!

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