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 110316

HIIT

Thursday, 03Nov16

 

Warm-up: 3 rounds

200 m run

  • High Knees Hugs <——>
  • Butt Kickers <—–>
  • Walking Groiners w/ T-stab <—–>
  • Low & Slow Bear Crawls <—->
  • 10 Dynamax V-Ups (r+l=1)

Complete 5 rounds of this KB workout with 1 minute rest between each round.

  • Cleans 30 seconds left/30 seconds right
  • Lunge & Presses 30 seconds left/30 seconds right
  • Rows 30 seconds left/30 seconds right
  • Hip Lift Floor Presses 30 seconds left/30 seconds right
  • Plank (any variation for 1 minute)

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HIIT 110116

HIIT

Tuesday, 01Nov16

 

Warm-up : 2 rounds of:

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-Fling Jacks
  • 30 seconds Push Through Push-ups
  • 1 minute (20seceach) Forward-lateral-Rear Lunges
  • 30 second Pigeon Stretch
  • 1 minute Skipping
  • 30 second Sit-outs

 

Perform 4 rounds of 30/20 work non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.

Circuit A: Do 30/20 x 4 rounds non-stop.

  • KB Swings
  • DB Push Press
  • Landmine Front Squats
  • Jumping Pull-ups

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • DB Renegade Rows
  • DB Close Grip Floor Press
  • Burpees
  • Slam ball

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LIFT 101216

LIFT

Wednesday, 12Oct16

 

Warm-up – 3 rounds of

40 seconds each of…

  • 100m Run
  • Staggered Stance Air Squats
  • Skater
  • Kneeling Hip Stretch
  • Pigeon Stretch
  • Push-up to Toe Tap

3 minute “Burpee AMRAP Challenge”

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 Romanian Dead-lifts  5-5-5-5-5…..

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

  • Battle Ropes
  • Blue Box Dynamic Squats
  • Lateral Jump Over Plates (35 or 45 plate should be on it’s side)
  • 25# Plate Floor to Overhead

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HIIT 100316

HIIT

Monday, 03Oct16

 

Warm-up 3 rounds

1 minute Jump Rope

  • 30 sec Hands in Prayer Overhead Air Squats
  • 30 sec PVC Shoulder Passovers
  • 30 sec Alt Lunge with Contralateral Overhead Reaches
  • 30 sec Walk-outs to Pushups
  • 30 sec Groiner w/T-Stab
  • 30 sec Sit-outs

Tabata

Perform for 8 cycles at 20 seconds of work / 10 seconds of recovery with a 1 minute rest in between.

Reclines

1 minute rest

KB Dead-lifts

1 minute rest

2 Jack Burpees

1 minute rest

DB Thrusters

1 minute rest

Judo Push-ups

 

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LIFT 052716

LIFT

Friday, 27May16

 

Warm-up 2 rounds

  • 2 minute Jump Rope
  • Air Squats
  • Rear Lunge w/ Overhead Reach
  • Lateral Lunges
  • Sprawls
  • Mtn. Climbers
  • Superman

 

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 Bent Over Rows 6-6-6-6-6… reps for 10 minutes
  • BB Curls 6-6-6-6-6… reps for 10 minutes

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

  • Plyo Push-ups
  • Air-Dyne Sprints
  • Sandbag Rotational Lunges
  • Dynamax Crunch Wall Tosses

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LIFT 051116

LIFT

Wednesday, 11May16

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Dynamic Squats
  • Lateral Lunge to Rear Crossover Lunge (r)
  • Lateral Lunge to Rear Crossover Lunge (l)
  • Flings
  • Elbow Plank to Alternating T-Stab
  • Glute Raises with Push to Opposite Knee (r)
  • Glute Raises with Push to Opposite Knee (l)
  • Aternating Full Plank ladder Drill (follow instructors lead)

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 Floor Presses 6-6-6-6-6… reps for 10 minutes
  • BB Hang Squat Cleans 6-6-6-6-6… reps for 10 minutes

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

  • Walkout to Push-up
  • Battle Rope
  • Jumping Pull-ups
  • Dynamax Ball Alternating Kneeling Single Arm Push Wall Toss

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LIFT 051016

LIFT

Tuesday, 10May16

 

2 rounds of: 1 minute Jump Rope

  • 30 sec Speed Squats (10 sec hold)
  • 30 sec Dynamic Squats (10 second squat hold)
  • 30 sec Squat Jumps (10 sec squat hold)
  • 30 sec Rear (r) Lunge (10 sec lunge hold)
  • 30 sec Rear (l) Lunge (10 sec lunge hold)
  • 30 sec Push Through Push-ups (10 sec bottom hold)
  • 30 sec Sit-outs (10 sec hold)
  • 30 sec Body Lateral Saw Planks (10 sec hold)

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 6-6-6-6-6… reps for 10 minutes
  • BB Shoulder Presses 6-6-6-6-6… reps for 10 minutes

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

  • DB Lateral Raises (medium weight)
  • AirDyne Sprints
  • Plyo Push-ups
  • Med Ball Overhead Wall Toss

HIIT 050416

HIIT

Wednesday, 04May16

 

2 Round Warm-up each at 30 seconds

2 minute Jump Rope/ Air Dyne

  • Dynamic Squats to Alternating Split Jumps
  • Knee Skip Clap
  • High Knee Kicks (switch@rounds)
  • Push-ups
  • Speed T-Stabs (switch@rounds)
  • Groiners

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Toe Touches
  • Sit-outs / Side Plank w/ Leg Swing (switch@rounds)
  • Skaters w/Toe Touches / Dynamic Groiners
  • Air Squats / Evil Jumps

Ab work…

  • 5 minutes of Partner Speed Sit-up – I go 20 reps/ U go 20 reps… as many as possible.