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