Lozilu workouts for this week!

Workout #1: Bar Belle

Warm Up:
Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit 1:
SUPERSET!  Repeat the two exercises in this circuit (aka: superset) 2-3 times.  Choose a weight or resistance level that will challenge you (that means you can keep good form but it is still difficult to get all reps in at that weight/resistance).
Decline Push Up to Side Crunch: 8-12 reps
Dips: 12-15 reps

Circuit 2:
SUPERSET! (Same directions as circuit 1)
Dumbbell Row: 10-12 reps
Squat Arm Curls: 10-12 reps

Circuit 3:
SUPERSET! (Same directions as circuit 1)
Hamstring Bridge to Curl on Stability Ball:  12 reps
Single Leg Deadlift: 10 reps each leg

Circuit 4:
SUPERSET! (Same directions as circuit 1)
Goblet Squat: 12-15 reps
Box Jump: 10 reps

Circuit 5:
SUPERSET! (Same directions as circuit 1)
Side V-Ups with Leg Kicks: 8-12 each side
Side Plank: hold 30 seconds each side

Cool Down: 
Walk it out for 5 minutes.

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

 

Workout #2: Betty Biceps

Warm Up: 

Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit:
Perform 10 reps of each exercise and complete 4 rounds as quickly as you can! 
Walk out Push Up to Swivel
Shoulder Press to Glute Extension
Pull Up (whatever progression is right for you)
Side Lunge Rotation to Single Leg Hop (all reps each side)
Tuck Jumps
Hop Scotch Arm Curl
 

Cool Down:
Hold each stretch for 30 seconds
Standing Chest Stretch
Cat Stretch
Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
 

Workout #3: Rosie the Ripper

Warm Up: 
Repeat the warm up circuit twice.
Side Plank:  30 seconds each side
Prone Cobra:  15 reps
Bear Crawl: 30 seconds
Jump Rope or incline walk/run: 2 minutes

Circuit:
Complete the reps/duration or distance for each of the following exercises as quickly as possible, with good form before moving to the next exercise.
Run a mile as hard as you can (treadmill, track or on the road).
Modified Turkish Get Up: 20 total reps (10 each arm)
Side Crunch to Burpee: 25 reps
Wall Sit: 1 minute
Pull Up: 25 reps (whatever progression you are at)
Wall Sit: 1 minute
Sumo Squat to Press: 25 reps
Suitcases: 25 reps
Wall Sit: 1 minute
Run half mile as hard as you can.

Cool Down: 
Walk it out for 2-3 minutes and then hold each stretch for at least 30 seconds: Hamstring, Inner Thigh, Quad Stretch
Pretzel Stretch, Tricep Side Arm Stretch

Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl

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