FM squat and row 20 lbs 15 reps each arm
Fm push downs 10lbs 15 reps each arm
Fm push downs 10lbs 15 reps each arm
Step ups 15 reps each leg
Plank 30 seconds
Plank 30 seconds
Wednesday, August 3, 2016
Lower Body Workout
Warmup 2 x through
30s front plank
30s side plank right
30s side plank left
30 s. jog in place
1-2x through
1 minute butt kicks
1 minut Jumping jacks
1 min high knees
1burpees
45s plank jacks
45s quick step up r
45s quick step up l
45s toe touches
30s bodyweight squats (FAST!)
30s spider mountain climbers
30 s high knees
30 s speed skaters
45s mt climbers
45s Squat thrusts
45s lateral hops
45s jump lunges
30s front plank
30s side plank right
30s side plank left
30 s. jog in place
1-2x through
1 minute butt kicks
1 minut Jumping jacks
1 min high knees
1burpees
45s plank jacks
45s quick step up r
45s quick step up l
45s toe touches
30s bodyweight squats (FAST!)
30s spider mountain climbers
30 s high knees
30 s speed skaters
45s mt climbers
45s Squat thrusts
45s lateral hops
45s jump lunges
Total Body Workout 5
Workout 5
Kjell Crowe
25 Squats
30 Lunges
10 Jump Squats
25 Calf Raises
15 Pushups
20 Dips
50 Arm Circles
30s high Plank
30 Second Plank toe touch
30 Bicycle Crunches
20 Plank Walk ups
15 Burpees
30 s high knees
1 min Med ball slam side to side
1 Min Mount. Climbers
Kjell Crowe
25 Squats
30 Lunges
10 Jump Squats
25 Calf Raises
15 Pushups
20 Dips
50 Arm Circles
30s high Plank
30 Second Plank toe touch
30 Bicycle Crunches
20 Plank Walk ups
15 Burpees
30 s high knees
1 min Med ball slam side to side
1 Min Mount. Climbers
Total Body Workout 4
Workout 4
Kjell Crowe
3-4 sets
Squat and Row with Band 20
Sing. Deadlift and Press 15, 8-10lbs
Pushup and Row on each side 8lbs, 10-15reps
4 min Tabata:
Burpees
Kjell Crowe
3-4 sets
Squat and Row with Band 20
Sing. Deadlift and Press 15, 8-10lbs
Pushup and Row on each side 8lbs, 10-15reps
4 min Tabata:
Burpees
Total Body Workout 3
Workout 3
Kjell Crow
AMRAP 25 minutes (As Many Reps As Possible in 25 min)
Squat and Curl 20, 8-10lbs
Lunge with overhead hold 20, 8-10lbs
Russian Twist Press 20, 8-10lbs
Pushups 20
Tabata Interval 20 sec work, 10 sec rest x 8 (4
minutes)
High Knees, Mt Climbers
or Speed Skater and Toe Taps
Kjell Crow
AMRAP 25 minutes (As Many Reps As Possible in 25 min)
Squat and Curl 20, 8-10lbs
Lunge with overhead hold 20, 8-10lbs
Russian Twist Press 20, 8-10lbs
Pushups 20
Tabata Interval 20 sec work, 10 sec rest x 8 (4
minutes)
High Knees, Mt Climbers
or Speed Skater and Toe Taps
Total Body Workout 2
Workout 2
Kjell Crowe
30 seconds of Work 30 Seconds rest x3-5
Squat and Lunge 8-10lbs
Pushup with Rotation 5-8lbs
Punches 5-8lbs
Jump, Jump Squat
Plank knee drops (squeeze your quads on the
way up)
Kjell Crowe
30 seconds of Work 30 Seconds rest x3-5
Squat and Lunge 8-10lbs
Pushup with Rotation 5-8lbs
Punches 5-8lbs
Jump, Jump Squat
Plank knee drops (squeeze your quads on the
way up)
Total Body Workout 1
Workout 1
Kjell Crowe
As many rounds in 25 minutes
Pushup, Curl and Press (in kneeling position) 5
reps R/L, 12 lbs
Plank& DB Drag 12-15lbs 1 min
Wall Sit Push and Press 15 reps with ball or a DB
Lunge and swing Row 20 Reps
Cool down with stretching
Kjell Crowe
As many rounds in 25 minutes
Pushup, Curl and Press (in kneeling position) 5
reps R/L, 12 lbs
Plank& DB Drag 12-15lbs 1 min
Wall Sit Push and Press 15 reps with ball or a DB
Lunge and swing Row 20 Reps
Cool down with stretching
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