LIFT 021617

LIFT

Thursday, 16Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Rear/Forward Lunge (switch@rounds)
  • Alt. Lateral Lunge Jumps
  • Seated Hamstring Stretch
  • Groiners w/ Elbow Lift
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Shoulder Presses 5-5-5-3-3-3…
  • BB High Pulls 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 15 second work / 15 second rest for 4 rounds: Non-stop all KB Cleans are Long Cycle moves

  • KB H2H Swings
  • KB Clean (r)
  • KB Clean (l)
  • KB Press (r)
  • KB Press (l)

LIFT 021417

LIFT

Tuesday, 14Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Lift
  • Lizard Stretch
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Hang Cleans 5-5-5-3-3-3…
  • BB Thrusters 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds: 1 minute rest after 2 rounds

  • KB Swings
  • Lunge Jumps
  • Push Through Push-ups
  • Plank Climbers
  • Heisman Step (3 r/l)

LIFT 021317

LIFT

Monday, 13Feb17

 

Warm-up 2 rounds of 30 seconds each:

  • Dynamic Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ Elbow Reach
  • Pigeon Stretch
  • Downward Dog Push-ups
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Dead-Lifts 5-5-5-3-3-3…
  • KB Farmers Walk…. walk the length of the gym & back 2 x’s. Do not put the KB’s down during walk.

Meta Shred Circuit:

This is a 10 second work / 10 second rest for 6 rounds with a 1 min rest after 2 rounds:

  • High Knee Runner
  • Mtn Climber Sprints
  • Skater Hops
  • Plyo Push-ups
  • Sit-outs

__________________________________

 

LIFT 013017

LIFT

Monday, 30Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Alt. Rear Lunges
  • Alt. Lateral Lunge Jumps
  • Groiners w/ T-Stab
  • Pigeon Stretch
  • Down/Upward Dog
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Rear Lunges 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds: Use heavier than normal DB’s

  • DB Crossover Lunges
  • Sit-outs
  • DB RDL’s
  • DB Step Up’s

_________________________________________

LIFT 011917

Thursday, 19Jan17
Warm-up 2 rounds of 30 seconds each:

  • Air Squats
  • Junping Jacks
  • Skips
  • Lateral Lunges
  • Arm Circles
  • Up/Down Dog
  • Push-up to Toe Tap

1:30 minute Jump Rope

 

3 minute Ab Routine:

  • 10 Sit-up Wallslams,
  • 20 Russian Twist
  • 10 T- Crunch

 

Partner Workout:

*Increase your weight every 3 sets

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

  • Back Squats 5-5-5-3-3-3
  • Raised Hip Extensions  5r/5l plus 10 Box Jumps 5-5-5-3-3-3..

Meta Shred Circuit:

This is a 25 second work / 10 second rest for 16 cycles NON-STOP

  • Plate Front Raise
  • Thrusters
  • Deadlifts
  • Air-dyne Sprint

LIFT 011817

LIFT

Wednesday, 18Jan17

 

Warm-up 2 rounds of 30 seconds each:

  • PVC Air Squats
  • PVC Overhead Squats (pause at bottom)
  • PVC Shoulder Pass
  • PVC Snatch Pulls
  • PVC Overhead Rear Lunges
  • Push-up to Toe Tap
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Snatch Pulls 5-5-5-3-3-3… (this concentrates on all 3 pulls of the snatch)
  • BB Hip Thrusts 5-5-5-3-3-3…  (use aerobic step with 2 risers, bring towel for hip protection)

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Overhead Tri Extension
  • Sit-outs
  • DB Close Grip Chest Press
  • Squat Thrusts

LIFT 010617

LIFT

Friday, 06Jan17

 

Warm-up 2 rounds of 35 seconds each:

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Floor Presses 5-5-5-3-3-3…
  • BB RDL’s 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • Walkout to Push-ups
  • KB Cleans (switch@rounds)
  • Renegade Rows
  • Air-Dyne Sprints

LIFT 010517

LIFT

Thursday, 05Jan17

 

Warm-up 2 rounds of 35 seconds each: or PVC Game

  • Air Squats
  • PVC Overhead Snatch Drops
  • PVC Rear Rotational Lunge
  • Push-up to Toe Tap
  • Groiners w/T Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

3 minute Ab Routine: 10 V-ups, 10 Russian Twist, 10 Rev Crunch

Partner Workout: *Increase your weight every 3 sets

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 Muscle Snatches 5-5-5-3-3-3…
  • BB Shoulder Presses 5-5-5-3-3-3…

Meta Shred Circuit:

This is a 30 second work / 10 second rest for 4 rounds

  • DB Thrusters
  • Mtn Climbers
  • DB Alt Snatches
  • Battle Rope

LIFT 122416

LIFT

Saturday, 24Dec16

Warm-up 2 rounds

Warm-up 2 rounds of 40 seconds each:

  • Air Squats
  • Rear Lunges
  • Lateral Lunges
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Groiners w/T-Stab
  • Crab Reaches
  • 1:30 minute Jump Rope

Muscle Santa

NLP’s 12 Days of Christmas Partner Ladder

Start at the top. Do the first exercise, then the 2nd exercise + the first and so on… til you complete the ladder.

On the first day of Christmas my trainer said to me…

  • 1-A Freaking Heavy Dead-lift
  • 2-DB Man-makers
  • 3-Barbell Snatches
  • 4-Jumping Pull-ups
  • 5-DB Thrusters
  • 6-Jumping Box Jumps
  • 7-Shooting Wall Balls
  • 8-Dbl KB Cleans
  • 9-Clapping Push-ups
  • 10-Burpees Burping
  • 11-Balls are Slamming
  • 12-Bells are Swinging

You must perform these exercises just like we sing the song, i.e. On the first day of Christmas my trainer said to me, a freaking heavy dead-lift. On the second day of Christmas my trainer said to me, do two dumbbells man-makers, and a freaking heavy dead-lift.  On the third day of Christmas my trainer said to me a freaking heavy dead-lift, do two dumbbell man-makers, three barbell snatches… and so on.

 

LIFT 122316

LIFT

Friday, 23Dec16

 

Warm-up 2 rounds of 40 seconds each:

  • Med Ball Cycle
  • Med Ball Squat & Push
  • Alt. Rear Lunge w/Swing
  • PVC Pass-overs
  • Push-up to Toe Tap
  • Crab Reaches
  • 1:30 minute Jump Rope

6 minute Partner Ab Routine: 10 Overhead Tosses, 10 Chest Passes, 10 Rotation Tosses

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 Dead-lifts 5-5-5-3-3-3…
  • BB/DB Bicep Curls 10-10-10-8-8-8…

*Increase your weight every 3 sets

Circuit:

This is a 25 second work / 15 second rest for 4 rounds no rest

  • Air-Dyne Sprints
  • Half Burpees
  • DB Curls to Overhead
  • Chin-ups