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 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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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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LIFT 110816

LIFT

Tuesday, 08Nov16

 

Warm-up – 2 rounds of

30 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • Forward/Rear Lunges (switch@rounds)
  • Alt. Anterior Reaches
  • Downward/Upward Dog
  • Pigeon Stretch
  • Single Leg Hip Bridge
  • 1:30 minute Jump Rope

3 minute Dynamax Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/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 Back Squats 5-5-5-5-5…
  • BB Forward Lunges 5-5-5-5-5…

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

  • Goblet Squat w/2 banded lateral steps/ Goblet Squat <—–>
  • KB Rear Lunge with Contra-lateral O/H Press
  • TRX Face Pulls
  • Air-Dyne Sprints

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LIFT 102716

Lift

Thursday, 27Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • Forward/Rear Lunges (r)
  • Forward/Rear Lunges (l)
  • Seal Jacks
  • Frog Hip Lifts
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Russian Twist & Reverse Crunch w/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 Rear Lunges 5-5-5-5-5…..
  • BB Floor Presses 5-5-5-5-5…

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

  • DB Chest Flyes
  • DB Renegade Rows
  • DB Hang Squat Clean Thruster
  • Air-Dyne Sprints

Lift 102616

LIFT

Wednesday, 26Oct16

 

Warmup – 2 rounds of

40 seconds each of…

  • Air Squats
  • KB Lite High Pulls
  • Push-up to Toe Tap
  • Mtn Climbers
  • Hamstring Stretch
  • 1:30 minute Jump Rope

3 minute Ab Routine – 90 reps total of 10 reps of:

Dynamax Ball to Chest Sit-ups, Side Plank Hip Lifts w/ Ball at side (l/R)

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 Dead-lifts 5-5-5-5-5…

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

  • Battle Rope
  • KB Cleans (r/l switch@rounds)
  • Single Leg KB Dead-lifts (r/l switch@rounds)
  • DB Anterior Reaches w/ Overhead press

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LIFT 101416

LIFT

Friday, 14Oct16

 

Warm-up – 2 rounds of

40 seconds each of… 2 minute Jump Rope

  • Air Squats
  • Lateral Lunges
  • PVC Shoulder Passes
  • Lizard Stretch
  • Groiners to T-Stab

3 minute Ab Routine –

90 reps total of 10 reps of: Dynamax  Sit-up and Wall Toss, Half Kneeling Rotational Toss R/L

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 Shoulder Press 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

  • KB Front Squats
  • KB Swings
  • Jumping Pull-ups
  • Sled Overhead Pulls

LIFT 101116

LIFT

Tuesday, 11Oct16

 

Warm-up – 2 rounds of Rope Jump 1:30

40 seconds each of…

  • Air Squats
  • PVC Shoulder Passes
  • PVC Overhead Squats
  • Skater to High Knee Return
  • Hip Flexor Stretch: Kneeling Lunge w/ Arm O/H
  • Pigeon Stretch

3 minute Dynamax Ab Routine –
90 reps = 3 rounds of 10-sit-ups, 10 Wall Side Toss Right & Left

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 Hang Snatch  5-5-5-5-5….. works on the hip extension, 2nd & 3rd pulls (mod#)
  • BB Dead-lifts  5-5-5-5-5…..

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

  • DB Anterior Reaches
  • DB Staggered Stance Snatch
  • KB Side to Side Swings
  • Airdyne Sprints

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LIFT 101016

LIFT

Monday, 10Oct16

 

Warm-up – 2 rounds of 1:30 of Jump Rope

  • Overhead Air Squats
  • Overhead Forward Lunges
  • Banded Pull Apart
  • PVC Shoulder Passes
  • Lite DB Internal/External Rotations (arms at side and holding db’s at 90*, out & in)
  • Banded Push-ups

3 minute Dynamax Ab Routine
120 reps of 4 rounds of 10 reps each – Alt V-ups, Russian Twists & Hollow body w/ Reverse Crunch

Partner Up / 22 minute limit / 11 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 Floor Presses  5-5-5-5-5…..
  • DB Flyes on Stepper  5-5-5-5-5…..

This is a 20 second work with a 10 second recovery 4 rounds no rest

  • Battling Rope
  • KB Goblet Style Front Press (not overhead)
  • Med Ball Single Arm Push-ups (switch@rounds)
  • Sit-outs

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LIFT 092816

LIFT

Wednesday, 28Sept16

 

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 Dead-lifts  5-5-5-5-5-5…..
  • BB Back Squats  5-5-5-5-5-5…..

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

  • DB Racked Rear Lunges
  • DB Box Step-ups
  • KB Lateral Cleans (from floor)
  • Push Press Sleds

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