50C/S

Supersets 4x8

Perform each set of exercises in their entirety (4 sets of 8 reps each, alternating between the two exercises) before moving on to the next group of two.

Squat Jumps and Swings

Flyes/Lat Pulldown combo and Weighted Situps

Clock Lunges and Bent Rows

Push Ups and Weighted Glute Raises (on your back, knees bent, weights resting where your thighs and torso meet. Squeeze glutes and lift hips to ceiling.)

49C/S

Ladder Intervals

For each group of exercises, each round will equal 12 reps. For example, 11 jumps and 1 triple crush all the way to 1 jump and 11 triple crushes.


Warm up with Turkish Get ups...5 each side

Workout

2 minute Cardio (jump rope/jump jacks/jog)

Broad Jumps -> Triple Crushes (squat/curl/up/tri extension)

Sit Ups -> Push Ups

2 minute Mountain Climbers

Swings -> Walking OH weighted lunges

Seated Shoulder Presses -> Russian Twists

2 minutes Cardio

48C

Part One

Line up your weights and kettlebells in order, lightest to heaviest. Use about 4 different weights. Swing each weight 25 times, starting with the lightest and moving systematically up until you reach the heaviest, then work your way back down.

Part Two

20 Minute AMRAP

Perform the following exercises in order, for twenty minutes. Rest as necessary only.

2 Burpees
4 Turkish Get Ups (2 each side)
8 Lunges with the heaviest weight you have (walking lunges, 8 each side)
16 Situps
32 Heavy Swings
16 Air Squats
8 Triple Threats (hold db...squat and curl at bottom, rise and do triple extension)
4 Push Ups
2 Burpees

47C/S

Perform each exercise for 30 seconds at a time. Do a total of 6 rounds.

* 2 Count DB Squats (down two counts, up two counts.)

* Renegade Rows

* Back Lunges with Hammer Curls (http://www.youtube.com/watch?v=Jq34i02CpX8) except alternate your lunges backwards, don't do stationary like the video

* Bicep Curls into Arnold Press (http://www.youtube.com/watch?v=ncRk3wExLkw)

* Squats with 4 count punches (2 punches down, 2 punches up. If you have light weights, go ahead and use them for these)

* Dips

* Weighted Stationary Lunges (http://www.youtube.com/watch?v=eyARZBsIOBA)

* Pulldowns

46CS

Another one that is short on time, long on results. Can't wait to see you again next Monday!

Quarters

25 Double Unders (or 75 single jump ropes)

25 Heavy Swings (heavy!!!)

25 Push Ups

25 Walking Lunges (or 26, so as not to twitch)

Maximum Hold Plank

25 Air Squats

25 Sit Ups

25 Box Jumps (or weighted step ups)

25 Double Unders (or 75 single jump ropes)

Do in order, only taking breaks as needed. Must perform all reps of one exercise before moving on the the next one.

Do once, rest 2-4 minutes, then do the following:

25 Double Unders (or 75 single jump ropes)

25 Overhead Swings

25 Chest Presses

25 Reverse Walking Lunges

Maximum Hold Plank

25 Split Squats (12-13 each leg)

25 Flutter Kicks (4 kicks equal 1 rep: 1,2,3..1/1,2,3...2/1,2,3...3/etc (video)

25 Broad Jumps

25 Double Unders (or 75 single jump ropes)

45CS

This one is short, but intense. I know you have a crazy busy week, so this workout takes 20 minutes. Hope it helps keep you sane! :)

Perform the following 3 times:

1 minute to do 20 air squats
1 minute cardio (swings, jump rope, jogging, etc)
1 minute to do 15 pushups
1 minute cardio (swings, jump rope, jogging, etc)
1 minute to do 10 burpees
1 minute cardio (swings, jump rope, jogging, etc)
1 minute rest

The sooner you finish the prescribed work, the more rest you get before your minute of cardio. For example, if it takes you 40 seconds to do the squats, you got 20 second break before starting your cardio.

44C

Perform the following exercises in order. 3 Rounds Total. Rest only as needed between each exercise. Rest 2-4 minutes between rounds. You will need a set of heavy weights and a set of light.

10 Shoulder Presses

10 Goblet Squats heavy weights)

10 Burpees

10 Downward Dog Pushups (plank, then pike up into downward dog, then do pushups...if you have no idea what I'm talking about, just do push ups and I'll show you Friday!)

10 Walking Kick Lunges (Lunge forward, as you bring back leg forward...KICK...then place on ground in front.

10 Frankenstein Walks (straight let kick up, aiming for your opposite extended hand)

10 Inchworms

10 Plie Squat with db punches. (down in plie squat and hold. Use light weight and give me 20 total punches)

10 Lateral Shoulder Raises

10 Front Shoulder Raises

43C

Cinqs and Ladders

Ladder 1
HEAVY swings and HEAVY deads...use the heaviest weights you have for these. Rest only as needed.

Perform 9 Swings and 1 Deadlift
8 Swings and 2 Deadlifts
7............3
6............4
5............5
4............6
3............7
2............8
1............9


Cinq 1
Perform the three exercises in order, reps given, for a total of 5 (cinq :)) minutes. Rest only as needed.

5 Squats
10 Situps
15 second plank


Ladder 2
Bent Rows and Box Jumps (or weighted step ups). Again, go heavy. Rest only as needed.
Perform 9 Bent Rows (both arms at same time)and 1 box jump
8 Rows..............2 jumps
...
1 Row...............9 jumps

Cinq 2
Perform the three exercises in order, reps given, for a total of 5 minutes. Rest only as needed.

5 Tricep Extensions
10 Bicep Curls
15 jumping jacks

Ladder 3
Shoulder Presses and Russian Twists (1R, 1L = 1 Rep). Go lighter for the shoulders. Use both weights for the twists. Same format as described for the ladders above. You will be seated the entire time.

Cinq 3
Perform the three exercises in order, reps given, for a total of 5 (cinq :)) minutes. Rest only as needed.

5 Push ups
10 Snatches, 5 each side
16 Stationary alternating front Lunges

42CS

If you have a medicine ball, you can do this whole workout with it. If not, use a db. Do 12 reps of all exercises. If it's a single side exercise, do 12 reps each side.


1. Chest press into pullover (so either press with two lighter weights so that you can do a pullover with the combined weight...or hold one heavy weight and do a chest press from the center then down into a pullover)

2. Shoulder to shoulder Chest Presses (one weight held in both hands, press from right shoulder up to middle down to left shoulder down to middle, etc).

3. Squat with ball or weight, at bottom of squat, put weight on ground and jump out over it into plank position. Come back to squat position, pick up weight, stand up and press it over head.

4. Loaded hops. hold weight. Hop on both feet...side to side, front to back. That's one rep.

5. Lateral Rainbow Presses. Hold ball or weight in both hands. Start with weight at right shoulder. Lift up and over your head, in a rainbow motion, ending at left shoulder.

6. Single arm presses ( do these with the ball too...it works the tiny little stabilizer muscles and your hands to try and press the ball up and down without dropping it).

7. Squat Slides. Stand in squat position. Place a dumbbell parallel to the inside of one foot. Squat down. As you rise up, push the db over to the other foot. Repeat going the other direction. This will work the inside of your thighs in quite a lovely way! :)

8. Squat to Upright Rows. Hold ball or weight with both hands. Squat, touch weight to ground, keeping chest up and back flat. Rise up and perform an upright row (weight to under chin, elbows pointing to ceiling).

41C

Do 10 reps of each exercise, 1-12. Rest as needed between exercises. Perform 3 rounds total.

1. Swings
2. Weighted side lunges (hold weights on shoulders or down by sides)
3. Plank with dumbells into side planks and shoulder presses (if you don't remember what this is, just give me side planks, 30 seconds each. Then shoulder presses on their own).
4. Plank jump outs (in plank position. Jump both feet in so you're squatting, then jump both feet back out. Keep nice solid core and back. In and out once is one rep.
5. Squat with front shoulder raises. Hold LIGHT dumbbells, arms hanging down, palms facing thighs. As you squat down, raise your arms until they are 90 degrees from your shoulders. As you rise from your squat, your arms return to straight down.
6. 1 leg bent rows. Hold db or kb in right hand. Bend right leg at knee, so you're standing on left foot only. Hinge at hips, so you're in a nice table top position with tight abs and back, arm hanging down. Perform 10 rows (thumb to armpit). Switch sides and perform ten more.
7. Stability ball sit ups
8. Step Ups
9. Push ups
10. Dips
11. Renegade Rows
12. Broad Jumps

40C

5 Minutes of Joy

workout 183

AMRAP 5 minutes (perform each group of exercises in order for five minutes, rest 2 minutes and move to next group of exercises).

Group 1: 15 jumping jacks
10 Air Squats
5 Push Ups

Group 2: 15 Swings
10 walking Lunges with weight
5 Snatches, each side

Group 3: 15 around the body, each way
10 Sit ups with weight
5 burpees

Group 4: 15 Tricep Extensions
10 Bicep Curls
5 1 legged squats, each side

Group 5: 15 Chest Presses
10 Lat Pulldowns
5 Skullcrushers

Group 6: 15 crunches
10 Russian Twists
5 Glute Raises

39C

Basic Circuit

Perform each exercise for one minute. Move directly from one exercise to the next.

Perform 3 rounds total; resting 2-3 minutes between rounds.

1. Squat Throws
2. Weighted Squats
3. Swings
4. Dips
5. Flyes (on your back)
6. Planks
7. Walking Lunges
8. Sprints or some other form of cardio. Do 10 seconds on, 10 seconds off for 60 seconds total.

38C

Bodyweight Hell

Perform 3 rounds of the following. Descriptions of the exercises followed by an asterisk can be found of the '50 Bodyweight Exercises' linked in the right sidebar.

5 Inchworms*
5 Pushups
10 Situps
10 one legged squats (5 each leg) (http://www.youtube.com/watch?v=POGsjMgLOP8 is assisted with stability ball)
10 Jumping Jacks
10 Russian Twists *
10 Curtsy Lunges (1R, 1L...)*
10 Dips
10 Squat Jump and Reach *
10 x 4 count Flutter Kicks (1,2,3...1 1,2,3...2 1,2,3...3)
10 Calf Raises
10 Situps
5 Pushups
5 Inchworms

Rest a couple minutes between rounds.

37C

Mash Up Tabata

Short and Intense. 16 minutes of work total!

20 seconds of work, 10 seconds of rest. Do each move for 1 minute, then move to the next one. Perform 4 rounds total.

For example: 20 seconds lunges, 10 seconds rest...repeat lunges (both work and rest)
20 seconds mountain climbers, 10 seconds rest...repeat mountain climbers
20 seconds air squats, 10 seconds rest...repeat squats
20 second plank, 10 seconds rest..repeat plank

Rest 2-3 minutes, then repeat until you have completed 4 rounds (16 minutes) total.

If you feel like you need more, then see how long it takes you to do the following:

100 jumping jacks
75 sit ups
50 push ups
25 burpees

36C

Kettlebell Pyramid Circuit Workout

Reps per round: 4 > 6 > 8 > 10 > 8 > 6 > 4

So do 4 reps of exercises 1-6. Take a minute break if needed.
Then do 6 reps of exercises 1-6. Take a minute break if needed.
Then do 8 reps of exercises 1-6....etc, etc, etc.

1. Goblet Squats

2. Double KB press (if only one bell of each weight, then just do all reps R, then all reps L)

3. Deadlift Burpees (Heaviest kb's you have in hands...do a deadlift, when you return the bells to the ground, you put your hands on the ground in front of them, and jump out into a plank over them. The bells should be around your chest/stomache...not right under your face!)

4. Pushups

5. Double KB Bent Row (same disclaimer as the presses)

6. Overhead Swings - heavy

35C

Ultimate 500 Rep Workout

Perform 50 reps of each exercise. Most challenging to is perform each exercise in it's entirety before moving on. To modify, either perform 2 rounds of 25 reps each or 5 rounds of 10 reps each.

1. Swings

2. Russian Twist Press Outs (sit down, knees bent, feet on floor, back at a 45 degree angle. hold weight in both hands and alternating bring weight to each hip. this part you've done alot. Here's the new part: Extend arms fully in front of you between each side hip touch.

3. KB deadlifts

4. KB high pulls, 25 each arm

5. KB Cleans, 25 each arm

6. Sit ups (weighted more challenging, bodyweight less)

7. 1 arm bent rows, 25 each arm

8. Weighted Squats

9. Snatches, 25 each side

10. Alternating swings (so it will end up being 25 each arm)

34C

Sorta Tabata!

you will do 8 rounds of the follow 4 exercises.

Rounds will consist of 45 seconds of work and 15 seconds of rest.

Do One Round of EACH exercise, then perform the second round of EACH exercise, etc. Do not do all 8 rounds of one exercise before moving to the second. That's why it's called 'sorta tabata'! lol! That and the timing.


1. Kettlebell cleans into a squat, then press them overhead. So clean the bells before every squat.

2. Alternating 1 arm swings.

3. Kettlebell high pull burpees...http://www.5min.com/Video/How-to-Perform-Kettlebell-Burpee-and-an-High-Pull-60151916...I hate his high pulls, but it's the only thing I can find that shows how I want your 'burpees'. So start with bell on the ground. Perform a high pull, return bell to ground, then jump out into your plank over the bell. No push up...no cheerleader jump. :)

4. Kneeling Kettlebells. Hold one bell in rack position and support with opposite arm. Almost cradle in to your chest. Holding it securely, go down on your right knee, then bring your left down, so you're kneeling on the ground on both knees. Then bring right leg up, then left. So you'll go from standing, to full kneel, back to standing. Alternating legs...so start the kneel with the right leg first time, then the left leg the next time. Every other round, change which side of your body you're racking the 'bell on. sorry, no video! :)

33C

Fives!

Perform each group of exercises for three rounds, then move on to the next group of five.

1. 15 box jumps
2. 15 heavy swings
3. 15 glute bridges (on back, knees bent, feet flat on floor. Bell on pubic bone, squeeze glutes and raise hips to the ceiling)
4. 15 second plank
5. 45 jump ropes



1. 5 Incline Pushups (hands higher than feet)
2. 10 alternating forward lunges
3. 5 Decline Pushups (hands lower than feet)
4. Sloooooooow sit ups with weight
5. 30 jumping jacks



1. 15 Chest Presses
2. 15 Pulldowns
3. 15 Skull Crushers
4. 15 Russian Twists
5. 3x10 second sprints

32C

Five Rounds:

1st round: 15 seconds
2nd round: 30 seconds
3rd round: 1 minute
4th round: 30 seconds
5th round: 15 seconds

1. weighted step ups
2. dips
3. Incline push ups
4. squats with hi knees (squat, then as you come up, lift right knee high. squat normal, then lift left knee as you come up. alternate legs)
5. overhead carry, right arm
6. single kettlebell deadlifts
7. overhead carry, left arm
8. Swings
9. Side jumps (like hopping sideways, back and forth, just try to go BIGGER. :) )
10. Pulldowns

31C

Supersets!

Do 1 minute exercise A, then 1 minute exercise B, then rest 30 seconds. Repeat same two exercises for a total of 3 rounds. Rest 2-4 minutes after each group of exercises, then move on to the next one.

1A: Swings...any kind you want. Do normal, alternating, single, overhead...and change each round if you want.
1B: Planks...whichever variation is challenging. Mix it up.

Set 2 is actually completely different. sorry! lol! For Set 2, do 30 seconds squatting with weight in right hand, then 30 seconds pressing with weight in right hand. Then 30 second squats weight left, 30 seconds press weight left. That's one round. Repeat for a total of three.

2A: Squat with offset load (hold one heavy weight on one side)
2B: Single Arm Presses

3A: Double dumbbell or kettlebell deadlifts (hold one in each hand)
3B: Bicep Curls/Tricep Extensions/Upright row (weights under chin, elbows to ceiling)
For this round: do deads each time, but switch up the upper body. Bi's first round, tri's second, etc...

4A: Situps (weighted)
4B: Double KB or DB Bent Row

30C

Triplets

Do each group of three exercises in it's entirety (10 reps each exercise, 3 rounds total) before moving on to second group of exercises. Transition as quickly as possible between exercises within each group. Minimal rest between the three rounds. 1-2 minute rest between each new group.

Group A:
* Half Kneeling halos (http://www.youtube.com/watch?v=xD7WJ_8fHs8)
* Push ups
* Box Jumps

Group B:
* Around the body kb
* Slooooooooooow kb situps
* burpees

Group C:
* Side Step ups with dbs (http://www.youtube.com/watch?v=VgVTY19Blrw)
* Swings
* Plank

29C

1 minute each exercise. 3 rounds total. Break 1-2 minutes in between rounds.

1. Squat throws if you have a medicine ball. Squat thrusts with a db if you don't.
2. Tactical Lunges with kb.
3. DB Good Mornings into an Arnold Press (http://www.youtube.com/watch?v=-N7iUynJS8c)
4. Bicep Curls
5. 3 way Squats (http://www.youtube.com/watch?v=S5L_2pvsvDU)
6. Tricep Extensions
7. Situps
8. Chest Press

Workout 28C

Perform each exercise for 30 seconds, then move directly to next exercise.
Perform 5 rounds total, resting 1-2 minutes between each round.

1. dips
2. weighted step ups
3. incline push ups
4. deadlifts with db or kbs...whichever are heavier.
5. Swings
6. Mountain climbers
7. SDHP with kb (video linked at right. I apologize in advance for the cheesy ass music. The form is good, though. lol!)
8. Walking Lunges

Workout 27C

Supersets!

Do 1 minute of exercise A, then 1 minute of exercise B. Rest 30 seconds. Repeat twice more, then move on to the next set of exercises (C,D/ E,F/ etc)

A. Broad jumps
B. Heavy KB Swings

C. Db Shoulder Presses
D. DB Squats

E. Single leg KB Deadlifts (30 seconds each side)
F. Single arm KB Rows (30 seconds each side)

G. Farmer's walk (whatever you have heavy, one in each hand. Do not have to have same weight on each side).
H. Push Ups

Workout 26C

Perform 15 reps of each exercise. Perform circuits for 30 minutes, however many rounds that is!

1) Box Jumps/Weighted Step Ups
2) Med Ball Tosses (throw weighted ball as hard as possible and sprint to catch it)
3) Walking Overhead Lunges (kb or kb overhead), do 16 so your legs are even! :)
4) Snatches (db or Kb), do 15 each arm
5) Windmills (http://www.youtube.com/watch?v=qFMlXpF5rCk)
6) Dips
7) KB Swings, heavy
8) Bulgarian Split Squats (http://www.youtube.com/watch?v=1CvEs-TOIKM)(16 total to be even)

Workout 25C

Perform each exercise for 1 minute.

After each round of exercises, rest 2 minutes. Then do a maximum hold front plank, followed by 25 crunches.

Perform 3 rounds total.



1) Frog Squats (http://www.youtube.com/watch?v=yocvCLRpBd4) linked at the right.
2) 21's (Biceps) (http://www.chunkfitness.com/exercises/arm-exercises/bicep-exercises/3-part-curls-21s-dumbbell) linked at the right.
3) 21's (Triceps) Same concept as the biceps, but working the overhead tricep extension instead.
4) Plie Squats (http://www.youtube.com/watch?v=zCVANw41B8c) linked at the rights
5) Alternating Front Lunges with an upright 2 handed dumbbell row
6) Alternating Back Lunges with a tricep kickback
7)Renegade Rows (no push up...just the row in push up position)
8) Alternating kb shoulder presses

Workout 24C

Perform each exercise for a minute.

Do all exercises in Group A. Rest 1 minute. Perform 2 minutes of cardio, your choice. Rest 1 minute. Do all exercises in Group B.

Repeat 3 times.

Group A

Overhead farmer's Carries (kettlebells overhead and walk!)
Step up's with weights
Dips
Split Squats (foot up on step, face away from step and squat...looks more like a static lunge with your back foot elevated. We call it a squat just to f' with you. lol!)
Incline Pushups on step
Overhead farmer's carries (Yep...again)

Cardio

Group B

Halos, 30 seconds each direction
Goblet squats
Around the Worlds, 30 seconds each direction
Forward lunges with 'bells, alternating legs
Chest press
Sit ups
Plank

Workout 23C

Deck of Cards: Revisited

Each card denotes a different exercise, with different exercises being assigned to odd cards and even cards. The number on the card denotes the number of reps. Royals are 12 reps. Aces are 15.

Jokers equal one minute of rest. or 10 burpees depending on how masochistic you're feeling.

Hearts, even = flyes
Hearts, odd = crunchy frogs

Diamonds, even = walking lunges
Diamonds, odd = box jumps

Clubs, even = deadlifts
Clubs, odd = sit ups

Spades, even = goblet squats
Spades, odd = swings

Workout 22C

Kettlebells

3 rounds for time:

10 overhead swings
10 high pulls, each side
10 heavy normal swings
10 tactical lunges, total
10 one hand swings, each side
10 goblet squats
10 around the worlds, each side
10 renegade rows (rows in push up position)
10 Russian Twists

Workout 21C

Supersets

6 rounds @ 30 seconds each. Alternate between the two exercises for prescribed rounds.

For example, tricep extension and squats are your first group. do 30 seconds triceps and 30 seconds squats, repeat 5 more times then move on to next two exercises.


Triceps Extension
Squats



Swings
Step Ups


Dips
Bicep Curls


Curtsy Lunges
Incline Pushups (on step, etc)

Workout 20C

Triplets

Perform 9 reps of each exercise. Do 3 rounds of a set of three exercises and then move on the the next set of exercise. Use whatever weight (kb, db, etc) you want, but go a bit heavier if possible!

Group A:

Jumping squats
Triple Crush (squat, curl...up and tricep extension)
Deadlift

Group B:

Tactical Lunges
Alternating Single Hand Swings
Straight Arm Touch (hold a pair of dumbbells in your hands, arms at your sides palms facing back. Bring the weights together behind your back, touching them together.)

Group C:

Hi V Press (shoulder presses that go out in a V instead of straight up, so widen your arms when you press up.
Side Planks
High Pulls (like you're elbowing a mugger)

Group D:

Sit Ups
Push Ups
Bicycles (9 reps each leg, alternating legs)

Workout 19C

'Bells Squared

Do 1 minute of each exercise and move on to the next. Repeat 3 rounds total.

Tactical Lunges (kb)
Situps (kb or db)
Rows (kb or db)
CARDIO (sprints, high knees, run the stairs, jumping jacks whatever!)
Goblet Squats (kb)
Clean and presses (kb...30 seconds each arm)
Swings (kb)
CARDIO
Halos (kb)
Push Ups into renegade rows (db)
Deadlifts (db)
CARDIO

Workout 18C

Points

Each station is a 2 minute station, so take breaks as needed within that two minutes.

What you want to do is count reps for each exercise and total them at the end of the round (all reps for all exercises added together). Then try to maintain or exceed that number for the subsequent 2 rounds.

Box Jumps
Incline Push ups
Heavy Chest Presses
Weighted sit ups (if you have a medicine ball, do a sit up with a throw at the top!)
Walking Overhead lunges
Heavy Swings
Bicycles
Dips

Workout 17C

Descending Circuit

Do the following exercises in order.

First time through, do the exercises for 1 minute each with 2 minute cardio intervals.

Second time through, do the exercises for 30 seconds each with a 1 minute cardio interval.

Third time through, do the exercises for 15 seconds each with a 30 second cardio interval.



Pushups
Air Squats
Dips

cardio of your choice (jog, rope, jacks, etc)

Shoulder Press
Lunges
Bicep Curls

cardio of your choice (jog, rope, jacks, etc)

Tricep Extension
Weighted Squats
Weighted Lunges

cardio of your choice (jog, rope, jacks, etc)

Situps
Crunches
Planks

Workout 16C

Choices

5 minute jog, following by light stretching for warm up.

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Choose: 50 air squats or 50 walking lunges (1R, 2L, etc)

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 pushups or 50 Renegade Rows (1R, 2L, etc)

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 jumping squats or 25 burpees

15 Swings
15 Thrusters
15 weighted sit ups
15 box jumps (or tuck jumps)

Chose: 50 dips or 50 tricep extensions

Workout 15C

Do the following exercises in order, 1-10.

First round is 15 seconds each exercise.

Second round = 30 seconds.

Third=45

Fourth= 1 minutes

Fifth=45

Sixth = 30

Seventh = 15 seconds.

It's a bit like a reverse pyramid.

1. Pushups
2. Swings
3. Bent Rows with db or kb
4. Chest press
5. Plank
6. Thrusters
7. Sit ups
8. Walking lunges with weights.
9. Fast feet or jump rope or jumping jacks
10. Russian V-sits with a weight (sit with upper body back at a 45 degree angle, twist and bring db or kb to ground by your hip, then twist and repeat on the other side).

Workout 14C

Hell's Bells

You will do three rounds. Rest 4 minutes between each round. Pick weights for each exercise that are challenging, since the rep count is low.

50 swings
5 windmills or reverse windmills, each side
5 halos, each direction
5 presses, each arm
5 around the body passes, each direction
10 goblet squats
5 one leg deadlifts, each side
5 tactical lunges, each side
10 pushups

Workout 13C

Tabata Whaaaat????

You know tabata! lol!

20 seconds of work, followed by 10 seconds of rest. Repeated for a total of 8 rounds.

Easiest way to time this is just start a stopwatch.

0:00 - 0:20 work 1
0:20 - 0:30 rest
0:30 - 0:50 work 2
0:50 - 1:00 rest
..... keep going until you hit 3:50 and you're done.


Take 1-2 minute breaks between each exercise.

Do exercise 1 in this manner for the first 4 minutes, rest, do exercise 2 for 4 minutes, rest, exercise 3 for 4 minutes, etc...

1. Jump Rope
2. Push Ups
3 Squats
4. Sit Ups
5. Swings
6. Lunges
7. Shoulder Presses
8. Chest Presses
9. Snatches (each 20 second work set, switch hands)
10. Planks

Pick a medium weight for the presses and the snatches (dbs) and the swings. Everything else is bodyweight.

Workout 12LC

AMRAP Hell

Perform each group of exercises non-stop for 5 minutes. For example, in the first 5 minutes, you will do 10 swings, 10 squats, 10 jump...10 swings, 10 squats, 10 jump...10 swings, 10 squats, 10 jump...for the full 5 minutes. So make sure you pick medium weights, as the rep count on this workout really adds up!

Set a goal for yourself of how many rounds you think you can do in 5 minutes, then keep tab marks on a little piece of paper as you go!

Rest as needed in the middle, but only to the point of catching your breath.

Rest 3 minutes between each group.


Group 1
10 Swings
5 goblet squats or db squats
10 broad jumps or box jumps, if you have a box

Group 2
10 mountain climbers (1R, 2L, 3R, 4L...)
3 presses, each arm
3 push ups

Group 3
5 snatches, each side
5 tuck jumps
5 rows, each side

Group 4
5 each arm 1-arm swings
10 sit ups
10 Russian Twists (1R, 2L, 3R, 4L...)

Group 5
3 each leg DB or KB alternating front lunges (1R, 1L, 2R, 2L...)
10 jumping jacks or fast feet
5 each side renegade rows

Workout 11LC

Mini-Circuits

Perform each exercise in the circuit for 1 minute.

You will do all rounds of each circuit before moving on to the next.

Do a total of 3 rounds per circuit.

Rest 30 seconds after each round. Rest 2 minutes after each circuit.

For example, you will do Circuit 1 first: 1 minute swings, 1 minute situps, 1 minute squats. Rest 30 seconds. Then repeat two more times. Only after you've done all three rounds will rest for two minutes and then move to Circuit 2.

Choose weights that are challenging, but that you can do for three minutes.

Circuit 1
Swings
Situps
Squats
Rest 30 seconds

Circuit 2
Curtsy Lunges
Hi Pulls with DB
Rotating Planks (10 seconds normal plank, 10 second right side plank, 10 second normal plank, 10 second left side plank, 10 seconds normal plank, rest)
Rest 30 seconds

Circuit 3
Squat Holds with a tricep extension (squat and hold at the bottom and perform the tricep extensions. Come out of squat as needed, then go back down)
Flyes into Pulldown (do one flye, then one pulldown. Alternate the two for the duration of the minute.
Split Squats (10 each leg)
Rest 30 seconds

Workout 10LCTS

The Hot Sweaty Mess Workout

Perform 4 sets of the follow exercises. Rest 2 minutes between sets.


* 15 dips on a chair or step.
* 15 broad jumps
* 3 x 10 second sprint intervals (run as fast as you can for ten seconds, recover, repeat 2 more times)
* 15 pushups
* 20 situps
* 25 swings (nice challenging weight)
* 15 walking lunges (1Right, 1Left, 2Right, 2Left)

Workout 9LCS

You'll need a timer or a clock/watch with a second hand for this workout!


Three rounds total of each group. You will do each exercise for ONE MINUTE.

You can do either 3 rounds of Group 1, then three rounds of Group 2. OR you can alternate each group of exercises, until you've done 3 rounds of each (Group 1, Group 2, Group 1, etc).

I'm looking for good form with full range of motion. Not how many reps you can get!

If the exercise says 'DB', then pick a weight that is easy for you to work with. Minute rounds add up! If the exercise does NOT say 'DB', then I want you to just do bodyweight.


Group 1

Situps
Squats
Halos (video)
Flyes
Curtsy Lunges (video)


Group 2

Plank
Side Lunges (video)
Shoulder Presses
Pushups
Deadlifts

Workout 8CLS Ladders

For Ladders, you take two exercises and piggy back them. Each set you do 12 reps, with exercise A decreasing by one as exercise B increases by one.

Rest two minutes between each set.


Set 1: Dips and Step ups. Use your stairs for these.

So, do 11 dips and 1 step up each side(1 right, 1 left)
10 dips and 2 step ups each side
9,3
8,4
...
1 dip and 11 step ups each side



Set 2: Swings and DB squats

Set 3: Push ups and sit ups

Set 4: Incline Flye and pulldowns

Set 5: Russian Twists, seated and shoulder presses, seated

Workout 7CLS Deck of Cards

First...I've decided to list each workout separately for you. That way, you can go in and comment on the workout with the date you did it and the weights you used. That way, you can use them again! And you can keep track of what you did when, and how your strength is increasing. That's optional though!

Second...read through these real fast and let me know which exercises you're not sure of and I will start a link list of exercise videos in the sidebar for you!



You need a deck of cards for this workout. If you don't have one, let me know! or get one! lol!

What you'll do is shuffle the deck, then start going through the deck card by card.

Each card denotes a different exercise, with different exercises being assigned to odd cards and even cards. The number on the card denotes the number of reps. Royals are 12 reps. Aces are 15.

Jokers equal one minute of rest. or 10 burpees depending on how masochistic you're feeling.

Hearts, even = swings
Hearts, odd = squats (if you're tired, do unweighted. if you're fresh, add some weight!)

Diamonds, even = sit ups
Diamonds, odd = walking lunges

Clubs, even = push ups
Clubs, odd = deadlifts

Spades, even = shoulder presses
Spades, odd = bent rows

Workout 6LC

Couple Notes:

Assume that for lower body exercises, you need to be holding a dumbell in both hands, so that would be a ten pound dumbbell in each hand.

Yes, you did the same exercises as last week, just with more weight and/or more reps. The point is to make sure you have all the basics down.

If the exercises you have been doing with the 10# weights are easy. You need to go buy heavier weights. Let me know what you get!


Three rounds with 2 minutes of cardio between each round.


Squat, 15 @ 10#

Flye, 15 @ 10#

Forward Lunges, 10 each leg @ 10# (do all ten with the right leg, then all with left)

Plank, maximum time you can hold it for a total of 1 minute. So if you can hold a 1 minute plank, you do one. if you can hold a 15 second plank, you do 4.

Step Ups, 10 each side, alternating @ 8#

Pullover, 10 @ 10#

Side Bend on Ball, 10 each side

DB Straight Leg Deadlift, 15 @ the heaviest weights you have

Workout 5LC

Do 1 set of each exercise, in the order written, starting at the top of the list and working your way to the bottom.

After you complete all eight exercises, you will rest for two minutes, then do two minutes of cardio to get your heartrate up again. It can be treadmill or jump rope or whatever you want.

You will do three rounds total.

For example: Round One...Cardio interval...Round Two...Cardio interval...Round Three.


Squat, 15 reps with a 10# weight in each hand

Push Ups, 10 use really good form for each one. I'd rather have you do two, then rest, then two more...until they're done, then do 10 real fast shallow ones!

Walking Lunges, 20 steps total (10 each leg, so 1 right, 1 left, 2 right, 2 left, etc)

Situps, 15 total

Deadlifts, 15 at the heaviest weights you have

Front Raises, 15 @ 5# (note: if this is too hard, do 10 total, alternating between hands. For example: right side, then left side.)

Side Bends, 10 each side, alternating, with 10# in each hand (bend right, bend left, bend right...20 times)

Tricep Kickbacks, 10 each arm @ 8#

Workout 4LCS

This week the format is changing a bit. You will do 1 set of each exercise, in the order written, starting at the top of the list and working your way to the bottom.

After you complete all eight exercises, you will rest for two minutes, then do two minutes of cardio to get your heartrate up again. It can be treadmill or jump rope or whatever you want.

You will do three rounds total. For example: Round One...Cardio interval...Round Two...Cardio interval...Round Three.



One-Arm Row, 10 each arm, 10#

Chest Press, 10 with a pair of 10#

Dumbell Shoulder Press, 10 total, 10# in each hand

Standing Calf Raises (on two legs), 10 total with 8# in each hand

Dumbell Curl, 10 total, 8# in each hand

Overhead Dumbell Tricep Extension, 10 total, use one 10# weight

Dumbell Squat, 10 reps with a 10# weight in each hand

Deadlifts, 15 @ the heaviest weights you have

Workout 3LC

Do you have something you can use for step ups? A bench, a chair against the wall (back of chair to wall), steps? If not, let me know and we'll substitute something else!

You may be sore a bit by now. Just do your best, concentrate on good form, and do what you can. It does get easier. I promise!

Compound Set #1:

Squat, 10 @ 5#
Flye, 10 @ 8#

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #2:

Forward Lunges, 10 each leg @ 8# (do all ten with the right leg, then all with left)
Plank, maximum time you can hold it for a total of 1 minute. So if you can hold a 1 minute plank, you do one. if you can hold a 15 second plank, you do 4.
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #3:

Step Ups, 10 each side, alternating...no weights. this time. bwahahahaha!
Pullover, 10 @ 8#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #4:

Side Bend on Ball, 10 each side
DB Straight Leg Deadlift, 10 @ 8#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Videos

Flye:
http://exrx.net/WeightExercises/PectoralSternal/DBDeclineFly.html. Do the movement exactly as shown, except you will be lying flat on your back on the floor. Make sure you keep that nice slight bend in your elbows throughout the whole movement...at the top it's almost like hugging a tree!...make sure your weights do NOT touch at the top of the movement. Maintain tension in the muscles! And make sure that your upper arms do NOT lie on the floor when you're in the bottom part of the movement. As soon as your arms rest on the floor, or the weights touch overhead, you lose tension in the muscles and the movement becomes easier. In a 'cheating' way, though, not is a good way!

Step Ups:
http://exrx.net/WeightExercises/GluteusMaximus/DBStepUp.html. Alternate lead feet. So if you step up with your right foot the first rep, step up with your left foot for the next rep.

Pullovers:
http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html. Do this one lying flat on your back on the ground. Your goal is to keep your lower back nice and tight on the ground like I showed you. If you can't, you stop the movement back right before your back leaves the ground.

Side Bend on Ball:
http://exrx.net/WeightExercises/Obliques/BWBallSideBend.html

DB Straight Leg Deadlift:
http://exrx.net/WeightExercises/ErectorSpinae/DBStraightLegDeadlift.html

Workout 2LCTSl

OK! We're going to assuming that any weighted exercise right now is using your dumbells. If I feel the need to re-iterate that, I will use the acronym 'DB'.

Also, unless I say something is one-armed, assume you have a dumbell in both hands. So if I say 'Squats, 10 @ 5#' it means to do 10 repetitions of a squat with a 5 pound weight in each hand.

Compound Set #1:

Squat, 10 @ 5#
Chest Press, 10 @ 8#

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #2:

Forward Lunges, alternate legs, 10 @ 8#
Situps, 10 total
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #3:

Jumping Jacks, 15 reps total
Front Raises, 10 @ 5# (note: if this is too hard, do 10 total, alternating between hands. For example: right side, then left side.)

Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #4:

Side Bends, 10 each side, alternating, @ 5# (bend right, bend left, bend right...20 times)
Tricep Kickbacks, 10 each arm @ 5#
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Videos

Squats:
http://exrx.net/WeightExercises/GluteusMaximus/DBSquat.html

Chest Press:
http://exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

Foward Lunges:
http://exrx.net/WeightExercises/GluteusMaximus/DBLunge.html

Front Raises:
http://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Side Bends
http://exrx.net/WeightExercises/Obliques/DBSideBend.html

Tricep Kickbacks:
http://exrx.net/WeightExercises/Triceps/DBKickback.html. Again, if you don't have a bench, you set yourself up just like you did yesterday for the bent rows. Lunge forward with the leg opposite the hand holding the weight, brace yourself evening on your thigh, with your chest parallel to the floor, then perform the movement.

Workout 1LCTSl

Your strength training days are Tuesday, Thursday, and Saturday. Should that need to change, let me know.

You need to shoot for at least 3 hours of cardio a week also. You can do it the same days you strength train, which will give you some amazing rest days! Or you can intersperse them. HOWEVER...you need AT LEAST 2 rest days a week. Rest days mean nothing more than a nice walk at an easy pace you can talk at. You can walk for hours, should you so desire, but no intensity!

Every day you strength train you will do a simple, light warm up, just to get things moving. Then segue into your workout for the day. Always end with 5-15 minutes of stretching. Link below!

Warm up

light jump rope (2-3 min)/treadmill (5 min) etc followed by

15 push ups
15 sit ups
15 air squats

Cool down and stretching...here's a really good video by Zuzanna, of BodyRock. If she looks like a porn star, well, it's because she is! lol! But she's seriously fit and knows her stuff. She was the 'hostess' of bodyrock for years but apparently is no longer dating the guy who produces them, so is off on her own now. She does a really nice complete stretching routine here. You can also do anything you know from your classes, but do make time to do a good 10-15 minutes of stretching AFTER you work out! Whenever possible! AT LEAST get in 5-10!

http://www.youtube.com/watch?v=JCg2UDQQPLI



Format

This week, we're going to do modified compound exercises. Which means you will do sets of two exercises at a time. You will do the first exercise, do the second one, rest and repeat. Then move on to the next two exercises.

Start with the weight given, but if it's too hard, drop down...and if you can do all reps with no problem, go up!

For example, compound set #1 is rows and pushups. You will do 10 rows with one arm, 10 with the alternate arm. Then perform 8 pushups. Rest 30 seconds. Then do your second set of 10 rows one arm, 10 the other, 8 pushups. Then move on to Compound Set #2.

At the end of each workout, I posted videos for the movements. I never seem to be able to make the 'link' button work, so you might need to copy and paste until you can talk me through making them right!

I'm starting you off light and easy. That's how you should always start when you've been away from the game for a while. Your feedback will determine how we proceed.
Ultimately, we will go to posting all three workouts in one post, and you giving me feedback at the end of the week. For now, since you're just starting this. I'm posting each days workout separately, so you can reply on each one.

Should you have any ideas to improve this, just let me know!

Tuesday

Compound Set #1:

Dumbell One-Arm Row, 10 each arm, 8#
Push ups, 8
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #2:

Dumbell Shoulder Press, 10 total, 5# in each hand
Standing Calf Raises (on two legs), 10 total
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #3:

Dumbell Curl, 10 total, 5# in each hand
Dumbell Reverse Lunges, alternate legs, 10 total, 5# in each hand
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Compound Set #4:

Dumbell Squat, 10 reps with a 5# weight in each hand
Overhead Dumbell Tricep Extension, 10 total, use one 8# weight
Rest 30 seconds

Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.

Videos

Dumbell Bent Row: http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html. if you don't have a bench to work on, you lunge forward with the opposite leg (so if you're holding the dumbbell in your right hand, lunge forward with your left foot), brace your forearm across your thigh, just like I showed you, make sure your chest is parallel to the floor, then row.

Dumbell Shoulder Press: http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html

Standing Calf Raises (2 legs): http://exrx.net/WeightExercises/Gastrocnemius/DBStandingCalfRaise.html

Dumbell Reverse Lunges:
http://exrx.net/WeightExercises/GluteusMaximus/DBRearLunge.html

Dumbell Squats:
http://exrx.net/WeightExercises/GluteusMaximus/DBSquat.html

Overhead Dumbell Tricep Extension:
http://exrx.net/WeightExercises/Triceps/DBTriExt.html

How to Create a Post

It's really easy to post on a blog! Here's how!

To Post:

1. Select the 'NEW POST' button, which is to the left of the 'SIGN OUT' button near the top right corner of your screen.

2. A new screen opens, which is where you'll write your blog. Put the date in the area for the Title, then write your log for the day in the text/body area.

3. To make sure your post looks exactly like you typed it, as far as spaces and indents, etc, select the OPTIONS setting to the right and then at the bottom, where it has options for line breaks, select 'Press Enter for line breaks'. If you don't do this, you'll have to code them in. If you don't, your post will look like one big run on sentence.

4. Hit the big orange 'PUBLISH' key.

5. This will publish the blog and open up the Posts menu, where all posts made are displayed chronologically. Hovering your cursor over the title of a blog that you posted will give you the options of editting, viewing, or deleting the post. If you need to add or correct something in your post, you select 'EDIT', make the corrections necessary and then hit the 'UPDATE' button.

6. To view your post, you may either select the 'VIEW' button under the specific post, or choose the 'VIEW BLOG' button to the right of the Title box.


If you have any questions, I'll walk you through it on the phone!