Total Body Workout

Brian Hall

FM squat and row 20 lbs 15 reps each arm
Fm push downs 10lbs 15 reps each arm

Step ups 15 reps each leg
Plank 30 seconds

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

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

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

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

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)

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

Total Body Workout-4 3 2 1

Kjell Workout

4-3-2-1

4 minutes of Cardio Tabata Style
Air Squats
Squat Thrusts


3 minutes Strength 1 minute each
Reverse Lunge and Press
Push Press
Man Maker


2 minutes core
Front plank Side plank (switch every 20 sec.)
Scissors to leg lifts

1 minute high intensity
Quick step ups

Weight Training for Weight Loss

Article Recommended by Kjell Crowe

http://www.acefitness.org/acefit/healthy-living-article/60/5353/weight-training-for-weight-loss/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-01-2015&utm_content=Consumer+Outreach&spMailingID=22373509&spUserID=NzU3NzY3NzEyOTES1&spJobID=540087507&spReportId=NTQwMDg3NTA3S0

Total Body Workout

Kjell Workout

3x through

8lbs Curl and Press 15-20reps

Band Row 20 Reps
5lbs Kneeling 1 arm Raise 15 both arms
Dips 15-20

Tabata Core:
Star Abs
Plank Toe Touchs