Ok now for your WOW work out thanks to Lozilu!
There's a little learning curve with the exercises & names, please visit the exercise list to watch how-to videos and maximize your results.
Workout #1: Red Carpet Ready.
Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge: 4 times around on each side
Jump Rope: 2 minutes
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge: 4 times around on each side
Jump Rope: 2 minutes
Circuit 1: You will perform 10 rounds of this circuit. For the first round, perform 10 reps of each exercise. For the second round, perform 9 reps of each exercise. For the third round, perform 8 reps of each exercise. Continue this pattern to finish the tenth round with one rep of each exercise. Charge through all ten rounds with good form (adjusting weights and resistance as needed) as quickly as you can.
Decline Push Up to Side Crunch
Box Jump(forward)
Pull Up (whatever progression is right for you)
Side Lunge Rotation to Single Leg Hop (all reps each side)
Sumo Squat to Press
Hop Scotch Arm Curl
Cool Down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch
Workout #2: Overhauled for Over It.
Warm Up:
Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute
Main Set: This will be a Tabata style workout. For the exercise 1 (Sprints on the Spot) you will go hard for 20 seconds, rest for 10 seconds and repeat that pattern for the same exercise 6-8 times. Then move on to the next exercise following the same 20 seconds hard, 10 seconds rest x 6-8 protocol.
Sprints on the Spot
Alternating Forward Lunge to Shoulder Press
MB plank with Knee Tuck
Ski Jump to Cross Back Lunge
Plank Row to Burpee
Bicycles
Cool Down: Hold each stretch for 30 seconds
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch
Workout #3: Fishnets Fighter.
Warm Up:
Slow Mountain Climbers: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute
Supermans with Just the Legs: 15 reps
Wood Chop with Resistance Band: 10 reps each side
Lunge Cross Chops: 10 each side
Toe taps on Med.Ball: 1 minute
Circuit: Perform each exercise for 45 seconds. Rest for 15 seconds and then move right to the next exercise. Repeat the circuit twice (or three times for an extra boost of confidence today!!!). Jump
4 Squat Flip
Pike Butt Push Ups
Box Blasts (alternate leg each rep)
Bear Crawl
Lunge to Jump
Plank Row to Burpee
Modified V-Ups
Tricep Push Up to Frogger
Rollbacks
Cool down: Hold each strech for 30 seonds.
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch
Have a very fit day!
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