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