LIFT 031517

LIFT              

Wednesday, 15Mar17

 

 

Warm-up: 30 seconds of…

  • Dynamic Squats
  • High Knee Skips
  • Butt Kickers
  • Alt. Lateral Lunge Jumps
  • Frankenstein High Kicks w/Double Arm Reach
  • Groiners to T-Stab
  • Hollow Rock
  • 1:30 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…
  • DB Flyes 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • DB Pullovers
  • Burpees
  • Skaters
  • Mtn. Climbers
  • Push-ups

LIFT 030317

LIFT

Friday, 03Mar17

 

Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-2 min 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.

  • Super Set BB Floor Press/Chest Flyes 5-5-5-3-3-3…
  • Super Set DB Curls/O/H Tricep Extensions 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • DB Bent Arm Walk
  • Crab Toe Taps
  • Groiners
  • Squat Jump to Split Squats
  • Chin-ups

LIFT 030217

LIFT

Thursday, 02Mar17

 

Warm-up of Med Ball Cycles: 20 seconds of…
O/H Chops-Rotations-(r) Chops-(l) Chops 2x’s
Squat & Push-O/H Lunges-Lateral Lunges w/O/H Press-Alt. Leg Lifts-1 minute Plank

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/TRX Face Pulls 5-5-5-3-3-3…
  • BB Muscle Snatch 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • DB Swings
  • Dynamic Squats
  • DB Cuban Presses
  • Clapping Push-ups
  • Skaters

LIFT 030117

LIFT

Wednesday, 01Mar17

 

Spring will begin on March 20:
Will you be well on your way to that summer body?

 

Warm-up of Med Ball Cycles:

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. Perform exercises subsequently or 5 minutes of each exercise. Work quickly with your partner from one to the other.

  • DB Single Arm Press 5-5-5-3-3-3… (super heavy)
  • BB Bent Over Rows/ Reclines 5-5-5-3-3-3…

Meta Shred Circuit: Tabata Time

This is a 20 second work / 10 second rest for 4 rounds: non-stop

  • Tuck Jumps
  • DB Squat to Clean & Press Jacks
  • Squat Jumps
  • Anterior Reach to DB Lateral Raise
  • Rapid T-Rotations

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

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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