- Round 1:
- Using 10lb dumbells, forward punch x 20 each arm
- Keeping the 10lb dumbells, 20 overhead tricep press
- Upper cuts, x 20 each arm
- 20 tricep dips, using the edge of a bench
- In push-up position, raise left arm and right leg toward the ceiling, switch sides x20 ea side
- **REPEAT all of the above 2 more times, lowering reps to 15/each then 10/each, respectively**
- Using cable machine with 50 lbs, overhead tricep press, facing away from machine x 40
- Using cable machine with 20 lbs, one-arm overhead tricep press, facing away from machine x 25 each side
- Using cable machine with 50 lbs, tricep push down, facing machine x 30
- 40 bicycle crunches
- Laying with upper back on exercise ball, using 15 lb dumbbells, 20 tricep over-head extensions
- Still on exercise ball, with 15 lb dumbbells, chest press x 20
- Sitting on backed exercise bench, 15 lb dumbbells, single-arm bicep curls x7 each side, then 7 both arms, then 7 single-arm again
- Ab crunch machine, 65lbs, bring knees to chest while crunching x60
- Round 2:
- Using 10lb dumbells, forward punch x 15 each arm
- Keeping the 10lb dumbells, 15 overhead tricep press
- Upper cuts, x 15 each arm
- 15 tricep dips, using the edge of a bench
- In push-up position, raise left arm and right leg toward the ceiling, switch sides x15 ea side
- **REPEAT all of the above 1 more time, lowering reps to 10/each**
- Using cable machine with 50 lbs, overhead tricep press, facing away from machine x 35
- Using cable machine with 20 lbs, one-arm overhead tricep press, facing away from machine x 20 each side
- Using cable machine with 50 lbs, tricep push down, facing machine x 25
- *With a partner* Using a weighted medicine ball, do one bicycle crunch, then have your partner throw you the ball, catch it over head then throw back. Repeat x50
- Laying with upper back on exercise ball, using 15 lb dumbbells, 15 tricep over-head extensions
- Still on exercise ball, with 15 lb dumbbells, chest press x 15
- Sitting on backed exercise bench, 15 lb dumbbells, single-arm bicep curls x7 each side, then 7 both arms, then 7 single-arm again
- Ab crunch machine, 65lbs, bring knees to chest while crunching x55
- Round 3:
- Using 10lb dumbells, forward punch x 20 each arm
- Keeping the 10lb dumbells, 20 overhead tricep press
- Upper cuts, x 20 each arm
- 20 tricep dips, using the edge of a bench
- In push-up position, raise left arm and right leg toward the ceiling, switch sides x20 ea side
- Using cable machine with 50 lbs, overhead tricep press, facing away from machine x 30
- Using cable machine with 20 lbs, one-arm overhead tricep press, facing away from machine x 15 each side
- Using cable machine with 50 lbs, tricep push down, facing machine x 20
- *With a partner* Using a weighted medicine ball, do one bicycle crunch, then have your partner throw you the ball, catch it over head then throw back. Repeat x40
- Bicycle crunch x 40
- Laying with upper back on exercise ball, using 15 lb dumbbells, 10 tricep over-head extensions
- Still on exercise ball, with 15 lb dumbbells, chest press x 10
- Sitting on backed exercise bench, 15 lb dumbbells, single-arm bicep curls x7 each side, then 7 both arms, then 7 single-arm again
- Ab crunch machine, 65lbs, bring knees to chest while crunching x50
Upper Body
- Round 1
- 8lb dumbbell curls x25
- walking lunges + dumbbell curls x 20
- Cable machine bicep curls @ 40 lbs x12
- Cable machine overhead triceps dips @ 50 lbs x25
- Triceps dips- hands on a bench, feet on an exercise ball x10
- Complete all of the above 3 times
- One arm cable bicep curls @ 50 lbs 10 ea arm
- Smith machine, wide grip behind-the-head shoulder press. Sit on a bench underneath the Smith machine, 5 lbs each side, bringing bar behind head and pressing upward to straighten arms x15
- Abs- "boat pulses" lie on back with arms extended overhead, raise both arms (+chest) and legs upward, pulsing 30 x's
- Hold the boat for one minute
- Repeat the pulses 30 more x's
- Squat+shoulder press- using a bench and 15 lb dumbbells- squat to bench, stand while pressing weights overhead repeat x 30
- Abs- using a decline bench + 10 lb plate, dip upper body to the right side until plate touches the bench behind you, lift your body upward while pressing weight overhead. 25 x's each side
- Tricep press- using 10 lb dumbbells, raise arms overhead and press weights up, creating a 90 degree angle with elbow/arm x 20.
- Bring same weight inward, right over top of shoulders, to incorporate shoulders/triceps x 20 press
- Round 2
- 8lb dumb ell curls x20
- walking lunges + dumbbell curls x 20
- Cable machine bicep curls @ 40 lbs x10
- Cable machine overhead tricep dips @ 50 lbs x20
- Tricep dips- hands on a bench, feet on an exercise ball x10
- Complete all of the above 2 times
- One arm cable bicep curls @ 50 lbs 10 ea arm
- Smith machine, wide grip behind-the-head shoulder press. Sit on a bench underneath the Smith machine, 5 lbs each side, bringing bar behind head and pressing upward to straighten arms x12
- Abs- "boat pulses" lie on back with arms extended overhead, raise both arms (+chest) and legs upward, pulsing 25 x's
- Hold the boat for one minute
- Repeat the pulses 25 more x's
- Squat+shoulder press- using a bench and 15 lb dumbbells- squat to bench, stand while pressing weights overhead repeat x 25
- Abs- using a decline bench + 10 lb plate, dip upper body to the right side until plate touches the bench behind you, lift your body upward while pressing weight overhead. 15 x's each side
- Tricep press- using 10 lb dumbbells, raise arms overhead and press weights up, creating a 90 degree angle with elbow/arm x 15.
- Bring same weight inward, right over top of shoulders, to incorporate shoulders/triceps x 25 press
- Round 3
- 8lb dumbbell curls x15
- walking lunges + dumbbell curls x 20
- Cable machine bicep curls @ 40 lbs x10
- Cable machine overhead tricep dips @ 50 lbs x15
- Tricep dips- hands on a bench, feet on an exercise ball x10
- One arm cable bicep curls @ 50 lbs 8 ea arm
- Smith machine, wide grip behind-the-head shoulder press. Sit on a bench underneath the Smith machine, 5 lbs each side, bringing bar behind head and pressing upward to straighten arms x12
- Abs- "boat pulses" lie on back with arms extended overhead, raise both arms (+chest) and legs upward, pulsing 20 x's
- Hold the boat for one minute
- Repeat the pulses 20 more x's
- Squat+shoulder press- using a bench and 15 lb dumbbells- squat to bench, stand while pressing weights overhead repeat x 20
- Abs- using a decline bench + 10 lb plate, dip upper body to the right side until plate touches the bench behind you, lift your body upward while pressing weight overhead. 10 x's each side
- Tricep press- using 10 lb dumbbells, raise arms overhead and press weights up, creating a 90 degree angle with elbow/arm x 10.
- Bring same weight inward, right over top of shoulders, to incorporate shoulders/triceps x 20 press
Upper Body
- Round 1
- Warm Up: 10 jacks, 1 sprint, 30 jack-kicks (arms in jumping jack routine, feet kick out in front of you, quick, small move)= 1 set; 10 sets
- Smith Machine: Incline Bench Press; 15 lb plates each side x30
- Cable machine: One-arm tricep pull over; 50 lbs; stand facing away from machine, pull left arm up over your head, while stabilizing upper left arm with right hand; x40 each
- Abs- Exercise Ball: *KILLER LEG/ABS EXERCISE* lay on back, place ball in between lower legs; bring knees to chest while pressing in against the ball x2; straighten legs while holding ball, double leg raise x 2: Knees in x2 + Double leg raise x2= 1 set 40 sets
- Regular Bench Press: 10 lbs each side x 20
- Abs: Decline Bech- 40 hip lifts (feet to ceiling); 40 flutter kicks
- Free weight chest press- lay on floor or bench- 20 lb dumbbells x30
- Round 2
- Cardio Blast: 10 jacks, 1 sprint, 30 jack-kicks (arms in jumping jack routine, feet kick out in front of you, quick, small move)= 1 set; 8 sets
- Smith Machine: Incline Bench Press; 20 lb plates each side x25
- Cable machine: One-arm tricep pull over; 50 lbs; stand facing away from machine, pull left arm up over your head, while stabilizing upper left arm with right hand; x35 each
- Abs- Exercise Ball: *KILLER LEG/ABS EXERCISE* lay on back, place ball in between lower legs; bring knees to chest while pressing in against the ball x2; straighten legs while holding ball, double leg raise x 2: Knees in x2 + Double leg raise x2= 1 set 35 sets
- Regular Bench Press: 10 lbs each side x 20
- Abs: Decline Bech- 35 hip lifts (feet to ceiling); 35 flutter kicks
- Free weight chest press- lay on floor or bench- 20 lb dumbbells x25
- Round 3
- Cardio Blast: 10 jacks, 1 sprint, 30 jack-kicks (arms in jumping jack routine, feet kick out in front of you, quick, small move)= 1 set; 6 sets
- Smith Machine: Incline Bench Press; 20 lb plates each side x20
- Cable machine: One-arm tricep pull over; 50 lbs; stand facing away from machine, pull left arm up over your head, while stabilizing upper left arm with right hand; x30 each
- Abs- Exercise Ball: *KILLER LEG/ABS EXERCISE* lay on back, place ball in between lower legs; bring knees to chest while pressing in against the ball x2; straighten legs while holding ball, double leg raise x 2: Knees in x2 + Double leg raise x2= 1 set 30 sets
- Regular Bench Press: 10 lbs each side x 20
- Abs: Decline Bench- 35 hip lifts (feet to ceiling); 30 flutter kicks
- Free weight chest press- lay on floor or bench- 20 lb dumbbells x20
Upper Body
- Round 1
- 10 jacks, 1 sprint= 1 set; 10 sets
- Cable machine; Triceps pull-downs; 65 lbs x40
- Incline seated Chest Press (using Smith Machine) 10 lbs ea side; x30
- Oblique Crunches- lifting knees to meet elbows (arms behind head) x60 ea side
- BOSU Ball: Place 5lb ball between feet, sit on round part of BOSU, Leg lifts x 30, crunch legs in to chest x30
- Skull Crushers: Laying on flat bench using one 20 lb dumbbell; move weight from forehead to chest and back=1 rep; x30
- Decline Bench Chest Press: 20 lb dumbbells x30
- Cable Machine; Overhead triceps; facing away from machine push weight forward; 65 lbs x30
- Round 2
- 10 jacks, 1 sprint= 1 set; 8 sets
- Cable machine; Triceps pull-downs; 65 lbs x35
- Incline seated Chest Press (using Smith Machine) 10 lbs ea side; x25
- Oblique Crunches- lifting knees to meet elbows (arms behind head) x50 ea side
- BOSU Ball: Place 5lb ball between feet, sit on round part of BOSU, Leg lifts x 25, crunch legs in to chest x25
- Skull Crushers: Laying on flat bench using one 20 lb dumbbell; move weight from forehead to chest and back=1 rep; x25
- Decline Bench Chest Press: 20 lb dumbbells x25
- Cable Machine; Overhead triceps; facing away from machine push weight forward; 65 lbs x25
- Round 3
- 10 jacks, 1 sprint= 1 set; 6 sets
- Cable machine; Triceps pull-downs; 65 lbs x30
- Incline seated Chest Press (using Smith Machine) 10 lbs ea side; x20
- Oblique Crunches- lifting knees to meet elbows (arms behind head) x40 ea side
- BOSU Ball: Place 5lb ball between feet, sit on round part of BOSU, Leg lifts x 20, crunch legs in to chest x20
- Skull Crushers: Laying on flat bench using one 20 lb dumbbell; move weight from forehead to chest and back=1 rep; x20
- Decline Bench Chest Press: 20 lb dumbbells x20
- Cable Machine; Overhead triceps; facing away from machine push weight forward; 65 lbs x20
Lower Body
- Round 1
- Butt-Kick Sprints: 3 minutes
- Walking lunge: While holding 5lb. dumbbells; while standing back up after each dip, raise knee and jump x25 each side
- Walking Sumo Squat: While walking sideways, holding 5 lb dumbbells, squat wide dipping arms to reach the floor x25 with left leading, x25 with right leading
- Abs: Place 7lb weighted ball between feet, laying on back; traditional crunches up while holding ball in the air with feet x80
- One Leg Squat: Place a squat bar (no weight) on your shoulders. Place left foot onto a flat bench behind you; squat placing all weight on your right leg; x20 each side
- Abs: Using a decline bench, place 5lb weight inbetween feet, head at the top of the bench; raise and lower legs once, then bring knees to chest = 1 set x30
- Jump Squats: Jump, bringing legs close together; squat. Jump, bringing legs wide, squat= 1 set x25
- Standing Lunge: Hold 15lb dumbbells, step right foot out in front, dip low. Dip continuously x30 each side
- Plank-Hamstring Curls: Using cable machine, 50lbs, strap harness to right foot; get into push-up position and bring right foot in to meet chest x40 each side
- Smith Machine Squats: 15 lbs each side; squat to bench x30
- Hamstring Curls: Using hamstring curl machine; 35 lbs x30
- Round 2
- Walking lunge: While holding 5lb. dumbbells; while standing back up after each dip, raise knee and jump x20 each side
- Walking Sumo Squat: While walking sideways, holding 5 lb dumbbells, squat wide dipping arms to reach the floor x20 with left leading, x20 with right leading
- Abs: Place 7lb weighted ball between feet, laying on back; traditional crunches up while holding ball in the air with feet x75
- One Leg Squat: Place a squat bar (no weight) on your shoulders. Place left foot onto a flat bench behind you; squat placing all weight on your right leg; x15 each side
- Abs: Using a decline bench, place 5lb weight inbetween feet, head at the top of the bench; raise and lower legs once, then bring knees to chest = 1 set x25
- Jump Squats: Jump, bringing legs close together; squat. Jump, bringing legs wide, squat= 1 set x20
- Standing Lunge: Hold 15lb dumbbells, step right foot out in front, dip low. Dip continuously x20 each side
- Plank-Hamstring Curls: Using cable machine, 50lbs, strap harness to right foot; get into push-up position and bring right foot in to meet chest x30 each side
- Smith Machine Squats: 20 lbs each side; squat to bench x25
- Hamstring Curls: Using hamstring curl machine; 40 lbs x25
- Round 3
- Walking lunge: While holding 5lb. dumbbells; while standing back up after each dip, raise knee and jump x15 each side
- Walking Sumo Squat: While walking sideways, holding 5 lb dumbbells, squat wide dipping arms to reach the floor x15 with left leading, x20 with right leading
- Abs: Place 7lb weighted ball between feet, laying on back; traditional crunches up while holding ball in the air with feet x70
- One Leg Squat: Place a squat bar (no weight) on your shoulders. Place left foot onto a flat bench behind you; squat placing all weight on your right leg; x12 each side
- Abs: Using a decline bench, place 5lb weight inbetween feet, head at the top of the bench; raise and lower legs once, then bring knees to chest = 1 set x20
- Jump Squats: Jump, bringing legs close together; squat. Jump, bringing legs wide, squat= 1 set x20
- Standing Lunge: Hold 15lb dumbbells, step right foot out in front, dip low. Dip continuously x15 each side
- Plank-Hamstring Curls: Using cable machine, 50lbs, strap harness to right foot; get into push-up position and bring right foot in to meet chest x25 each side
- Smith Machine Squats: 25 lbs each side; squat to bench x20
- Hamstring Curls: Using hamstring curl machine; 45 lbs x20
Lower Body
- Round 1
- 3 minutes of butt-kick sprinting
- 75 walking lunges
- long jumps- alternating between jumping with feet together and feet apart, down the hall x ~30
- Using Exercise Ball: place heels on the ball while laying face up on the ground. Press hips up towards the ceiling, engaging the hamstrings x40
- Smith Machine: Squats- Wide squats with 15 lbs each side x25; Feet close together squats x15
- Abs: Traditional crunches; feet in the air x80
- Leg Press: 45lb plate on each side- feet wide x25, feet close x25
- Abs: Decline bench, 5lb dumbbell between feet; keep legs straight and together- raise legs up and back down x 30; bend knees and bring into chest x 30
- Cable Machine- 50lbs: Fasten harness around right ankle, on all fours- bring right knee forward to meet chest as far as you can go, then straighten leg back behind you x40 each side
- Sliders: Placing feet on sliders (you can sub sliders for 2 sweat towels if you don't have access) and get into push-up position. Alternate bringing legs in to meet chest as quick as possible x40 each side
- Round 2
- 2 minutes of butt-kick sprinting
- 50 walking lunges
- Long jumps- alternating between jumping with feet together and feet apart, down the hall x ~25
- Using Exercise Ball: place heels on the ball while laying face up on the ground. Press hips up towards the ceiling, engaging the hamstrings x35
- Smith Machine: Squats- Wide squats with 15 lbs each side x25; Feet close together squats x15
- Abs: Traditional crunches; feet in the air x80
- Leg Press: 45lb plate on each side- feet wide x20, feet close x20
- Abs: Decline bench, 5lb dumbbell between feet; keep legs straight and together- raise legs up and back down x 25; bend knees and bring into chest x 25
- Cable Machine- 50lbs: Fasten harness around right ankle, on all fours- bring right knee forward to meet chest as far as you can go, then straighten leg back behind you x35 each side
- Sliders: Placing feet on sliders (you can sub sliders for 2 sweat towels if you don't have access) and get into push-up position. Alternate bringing legs in to meet chest as quick as possible x40 each side
- Round 3
- 1 minute of butt-kick sprinting
- 30 walking lunges
- Long jumps- alternating between jumping with feet together and feet apart, down the hall x ~20
- Using Exercise Ball: place heels on the ball while laying face up on the ground. Press hips up towards the ceiling, engaging the hamstrings x30
- Smith Machine: Squats- Wide squats with 15 lbs each side x20; Feet close together squats x15
- Abs: Traditional crunches; feet in the air x80
- Leg Press: 45lb plate on each side- feet wide x15, feet close x15
- Abs: Decline bench, 5lb dumbbell between feet; keep legs straight and together- raise legs up and back down x 20; bend knees and bring into chest x 20
- Cable Machine- 50lbs: Fasten harness around right ankle, on all fours- bring right knee forward to meet chest as far as you can go, then straighten leg back behind you x30 each side
- Sliders: Placing feet on sliders (you can sub sliders for 2 sweat towels if you don't have access) and get into push-up position. Alternate bringing legs in to meet chest as quick as possible x40 each side
Upper Body
- Round 1
- 10 jumping jacks; 2 minute run; 10 push-ups; 2 min run= 1 set; 5 sets
- Cable Machine- 155 lbs; on knees, facing machine, hold grips in each hand beside ears; bend to the left twisting so that right elbow touches floor, repeat other side x25 each side
- Incline Bench Press- 10 lbs each side, close grip x30
- Super set- using push up bars on floor (or you could sub two dumbbells for height) 15 deep push-ups
- Abs: On back, left leg extended out resting on floor, pull right knee upward, bringing left arm up to reach right knee x 30; same move but keeping right left straightened as you lift x 30. Repeat other side
- Abs: Decline Bench- keep knees together and pull in, then straighten outward x30 ; flutter kick x30
- Seated shoulder press; 20 lb dumbbells x 30
- BOSU ball: flat part facing up, in push-up position; 15 burpees (jumping inward toward BOSU ball); then 1 push-up, jump feet inward, raise to standing position while lifting BOSU ball toward the sky + jump; then return BOSU ball to the floor = 1 set x20 sets
- Round 2
- 10 jumping jacks; 1 min run; 10 push-ups; 1 min run= 1 set; 5 sets
- Cable Machine- 155 lbs; on knees, facing machine, hold grips in each hand beside ears; bend to the left twisting so that right elbow touches floor, repeat other side x20 each side
- Incline Bench Press- 10 lbs each side, close grip x25
- Super set- using push up bars on floor (or you could sub two dumbbells for height) 15 deep push-ups
- Abs: On back, left leg extended out resting on floor, pull right knee upward, bringing left arm up to reach right knee x 25; same move but keeping right left straightened as you lift x 25. Repeat other side
- Abs: Decline Bench- keep knees together and pull in, then straighten outward x25 ; flutter kick x25
- Seated shoulder press; 20 lb dumbbells x 25
- BOSU ball: flat part facing up, in push-up position; 15 burpees (jumping inward toward BOSU ball); then 1 push-up, jump feet inward, raise to standing position while lifting BOSU ball toward the sky + jump; then return BOSU ball to the floor = 1 set x15 sets
- Round 3
- 10 jumping jacks; 30 second run; 10 push-ups; 30 second run= 1 set; 5 sets
- Cable Machine- 155 lbs; on knees, facing machine, hold grips in each hand beside ears; bend to the left twisting so that right elbow touches floor, repeat other side x20 each side
- Incline Bench Press- 10 lbs each side, close grip x20
- Super set- using push up bars on floor (or you could sub two dumbbells for height) 15 deep push-ups
- Abs: On back, left leg extended out resting on floor, pull right knee upward, bringing left arm up to reach right knee x 20; same move but keeping right left straightened as you lift x 20. Repeat other side
- Abs: Decline Bench- keep knees together and pull in, then straighten outward x30 ; flutter kick x20
- Seated shoulder press; 20 lb dumbbells x 20
- BOSU ball: flat part facing up, in push-up position; 2 push-ups, jump upward to standing on feet, holding ball overhead, lower ball to ground; 2 mountain climbers, 1 push-up, jump to feet, lift ball overhead + jump = 1 set; 15 sets
Upper Body
- Round 1
- Raise left knee outward and up to meet elbow (hand behind head) while jumping x 15 each side + 1 sprint = repeat 10 x's
- Stand right foot on step, bring right knee to meet elbow (hand behind head) while jumping x 25 each side
- Side plank: Bring top knee to meet elbow (hand behind head) while holding plank x 25 each side
- Abs: Lay on one side and bring both knees up to meet top elbow (hand behind head) other arm rests on the floor x50 each side
- Assisted Pull Ups: x's 12 close grip
- Abs: Decline bench w/ one 10lb dumbbell- dip to right side while lowering back close to bench, raise up while lifting weight overhead, repeat on left side x20 each
- Plank rows: standard plank/pushup position- hold one 10lb dumbell in right hand, row back x25, repeat other side
- TRX pull ups x25
- Round 2
- Raise left knee outward and up to meet elbow (hand behind head) while jumping x 15 each side + 1 sprint = repeat 6 x's
- Stand right foot on step, bring right knee to meet elbow (hand behind head) while jumping x 25 each side
- Side plank: Bring top knee to meet elbow (hand behind head) while holding plank x 20 each side
- Abs: Lay on one side and bring both knees up to meet top elbow (hand behind head) other arm rests on the floor x45 each side
- Assisted Pull Ups: x's 10 close grip
- Abs: Decline bench w/ one 10lb dumbbell- dip to right side while lowering back close to bench, raise up while lifting weight overhead, repeat on left side x20 each
- Plank rows: standard plank/pushup position- hold one 10lb dumbell in right hand, row back x20, repeat other side
- TRX pull ups x20
- ADD: seated bicep curls using bar w/ 10 lb plates x 25
- Round 3
- Raise left knee outward and up to meet elbow (hand behind head) while jumping x 15 each side + 1 sprint = repeat 4 x's
- Stand right foot on step, bring right knee to meet elbow (hand behind head) while jumping x 25 each side
- Side plank: Bring top knee to meet elbow (hand behind head) while holding plank x 15 each side
- Abs: Lay on one side and bring both knees up to meet top elbow (hand behind head) other arm rests on the floor x40 each side
- Pull Ups: x's 8 close grip
- Abs: Decline bench w/ one 10lb dumbbell- dip to right side while lowering back close to bench, raise up while lifting weight overhead, repeat on left side x20 each
- Plank rows: standard plank/pushup position- hold one 10lb dumbell in right hand, row back x15, repeat other side
- TRX pull ups x15
- Seated bicep curls using bar w/ 10 lb plates x 20
- Boxing: 45 seconds left lead, repeat right lead
Upper Body- Arms
- Round 1
- Grapevine sprinting left leg leading 1 min, repeat with right leg
- Abs: crunch machine; 65 lbs x70 reps
- Abs: Lay on back, arms straight overhead, bend knees in/up and pull arms overhead to meet ankles; x40
- Abs: BOSU ball- upper back on round part of ball, left leg extended on floor, raise right straighted leg upward- reach left arm to meet foot x 30 each side
- Plank Rows: 10lb dumbbells; push-up position, row with left arm x20, then row and push left arm upward for shoulder press while holding push-up position x20; repeat with right arm
- BOSU ball; using flat side: 20 push ups, 20 mountain climbers, 20 burpees (lifting BOSU ball overhead when jumping)
- Treadmill- set to 3.5 speed, 1 min shuffle right, 1 min shuffle left
- Reverse Seated Pull Downs; 60 lbs x30
- One-arm Cable Rows; 40 lbs x30 each side with slit stance
- Round 2
- Grapevine sprinting left leg leading 45secs, repeat with right leg
- Abs: crunch machine; 65 lbs x65 reps
- Abs: Lay on back, arms straight overhead, bend knees in/up and pull arms overhead to meet ankles; x35
- Abs: BOSU ball- upper back on round part of ball, left leg extended on floor, raise right straighted leg upward- reach left arm to meet foot x 25 each side
- Plank Rows: 10lb dumbbells; push-up position, row with left arm x15, then row and push left arm upward for shoulder press while holding push-up position x15; repeat with right arm
- BOSU ball; using flat side: 20 push ups, 20 mountain climbers, 20 burpees (lifting BOSU ball overhead when jumping)
- Treadmill- set to 3.7 speed, 1 min shuffle right, 1 min shuffle left
- Reverse Seated Pull Downs; 60 lbs x25
- One-arm Cable Rows; 40 lbs x25 each side with slit stance
- Round 3
- Grapevine sprinting left leg leading 30secs, repeat with right leg
- Abs: crunch machine; 65 lbs x60 reps
- Abs: Lay on back, arms straight overhead, bend knees in/up and pull arms overhead to meet ankles; x30
- Abs: BOSU ball- upper back on round part of ball, left leg extended on floor, raise right straighted leg upward- reach left arm to meet foot x 20 each side
- Plank Rows: 10lb dumbbells; push-up position, row with left arm x10, then row and push left arm upward for shoulder press while holding push-up position x10; repeat with right arm
- BOSU ball; using flat side: 20 push ups, 20 mountain climbers, 20 burpees (lifting BOSU ball overhead when jumping)
- Treadmill- set to 4.0 speed, 1 min shuffle right, 1 min shuffle left
- Reverse Seated Pull Downs; 60 lbs x20
- One-arm Cable Rows; 40 lbs x20 each side with slit stance
- "Exit Exam"
- 10lb dumbbells: Regular bicep curls x30
- Alternating hammer curls x15 each side
- Repeat both
Upper Body-Chest
- Round 1
- 30 jumping jacks + walking oblique curls (walking sideways, bring front knee up/out) x20 ea side (3 sets)
- Cable machine- 95 lbs: 15 tricep pull downs, 15 tricep overhead forward pulls, 10 tricep pull downs, 10 tricep forward overhead pulls, 5 tricep pull downs, 5 tricep forward overhead pulls
- Smith Machine w/ incline bench: 5 lbs each side, 30 inclines, wide grip
- Abs: Side oblique crunches, lying on right side, hand behind head- bring bent knees upward to meet elbows x60 each side
- Free weight bench press- 30 reps no weight, 20 flies with 15lb dumbbells
- Abs: Decline bench, holding onto sides, raise feet to ceiling while twisting right x 25, repeat other side
- Step Push ups- place one arm on step (creating off balance) one arm on floor, 15 push ups, switch and place left arm on step, right arm on floor, 15 push ups
- Exercise ball- lay upper back on exercise ball with 2 8lb dumbells, arms wide 25 tricep dips, arms together, 25 tricep dips
- Round 2
- 30 jumping jacks + walking oblique curls (walking sideways, bring front knee up/out) x20 ea side (2 sets)
- Cable machine- 95 lbs: 15 tricep pull downs, 15 tricep overhead forward pulls, 10 tricep pull downs, 10 tricep forward overhead pulls, 5 tricep pull downs, 5 tricep forward overhead pulls
- Smith Machine w/ incline bench: 10 lbs each side, 25 inclines, wide grip
- Abs: Side oblique crunches, lying on right side, hand behind head- bring bent knees upward to meet elbows x55 each side
- Free weight bench press- 25 reps no weight, 15 flies with 15lb dumbbells
- Abs: Decline bench, holding onto sides, raise feet to ceiling while twisting right x 20, repeat other side
- Step Push ups- place one arm on step (creating off balance) one arm on floor, 12 push ups, switch and place left arm on step, right arm on floor, 12 push ups- plank hold for 1 minute, up on hands
- Exercise ball- lay upper back on exercise ball with 2 8lb dumbbells, arms wide 20 tricep dips, arms together, 20 tricep dips
- Round 3
- 30 jumping jacks + walking oblique curls (walking sideways, bring front knee up/out) x20 ea side (1 set)
- Cable machine- 95 lbs: 15 tricep pull downs, 15 tricep overhead forward pulls, 10 tricep pull downs, 10 tricep forward overhead pulls, 5 tricep pull downs, 5 tricep forward overhead pulls
- Smith Machine w/ incline bench: 15 lbs each side, 20 inclines, wide grip
- Abs: Side oblique crunches, lying on right side, hand behind head- bring bent knees upward to meet elbows x50 each side
- Free weight bench press- 20 reps no weight, 10 flies with 15lb dumbbells
- Abs: Decline bench, holding onto sides, raise feet to ceiling while twisting right x 15, repeat other side
- Step Push ups- place one arm on step (creating off balance) one arm on floor, 10 push ups, switch and place left arm on step, right arm on floor, 10 push ups- plank hold for 30 seconds, up on hands, 30 seconds on forearms
- Exercise ball- lay upper back on exercise ball with 2 8lb dumbbells, arms wide 15 tricep dips, arms together, 15 tricep dips
Lower Body
- Round 1:
- 5 laps of running butt-kicks
- 60 walking lunges holding 10 lb dumbbells
- 60 Side squats holding 10 lb dumbbells- 3 side squats + 1 deep squat & jump (Sumo)
- Smith Machine: Standing with toes on the handles of two 20 lb dumbbells; 25lb plates on each side; point toes outward; 30 calf raises; point toes inward; 30 calf raises
- Abs: holding 5lb plate over head, on back, both feet off the ground, legs straight:
- Raise right leg to meet arms x40, repeat left side
- Bend right knee, repeat exercise- bring right knee to meet arms x40; repeat on left side
- Squat rack: no weight, feet together; squat to sit on bench x30
- Abs: Decline bench: lift legs up to ceiling and twist right at the hip (obliques) x20 repeat twisting left
- 20 lb dumbbell help between hands at chest: deep middle lunge x30
- Resistance machine: fasten harness around right ankle, left leg standing on low step, pull right knee up (runner's stance) x 40 fast; repeat on left side (50 lb resistance)
- Round 2:
- 40 walking lunges holding 10 lb dumbbells
- 40 Side squats holding 10 lb dumbbells- 3 side squats + 1 deep squat & jump (Sumo)
- Smith Machine: Standing with toes on the handles of two 20 lb dumbbells; 25lb plates on each side; point toes outward; 25 calf raises; point toes inward; 25 calf raises
- Abs: holding 5lb plate over head, on back, both feet off the ground, legs straight:
- Raise right leg to meet arms x35, repeat left side
- Bend right knee, repeat exercise- bring right knee to meet arms x35; repeat on left side
- Squat rack: no weight, feet together; squat to sit on bench x25
- Abs: Decline bench: lift legs up to ceiling and twist right at the hip (obliques) x15 repeat twisting left
- 20 lb dumbbell help between hands at chest: deep middle lunge x25
- Resistance machine: fasten harness around right ankle, left leg standing on low step, pull right knee up (runner's stance) x 35 fast; repeat on left side (50 lb resistance)
- Round 3:
- 20 walking lunges holding 10 lb dumbbells
- 20 Side squats holding 10 lb dumbbells- 3 side squats + 1 deep squat & jump (Sumo)
- Smith Machine: Standing with toes on the handles of two 20 lb dumbbells; 25lb plates on each side; point toes outward; 20 calf raises; point toes inward; 20 calf raises
- Abs: holding 5lb plate over head, on back, both feet off the ground, legs straight:
- Raise right leg to meet arms x30, repeat left side
- Bend right knee, repeat exercise- bring right knee to meet arms x30; repeat on left side
- Squat rack: no weight, feet together; squat to sit on bench x20
- Abs: Decline bench: lift legs up to ceiling and twist right at the hip (obliques) x12 repeat twisting left
- 20 lb dumbbell help between hands at chest: deep middle lunge x20
- Resistance machine: fasten harness around right ankle, left leg standing on low step, pull right knee up (runner's stance) x 30 fast; repeat on left side (50 lb resistance)
Lower Body
Round 1: 20 walking lunges (alt legs) with jump in between each (3 set)
3 shuffles + 2 deep squats + jump x 15 (3 sets)
Smith Machine: 20 lbs each side; 15 deep squats to bench
Smith Machine: 15 lbs each side; 25 narrow stance squats to bench
Resistance Machine: clasp band to right ankle, on all fours, pull right knee up to meet right arm
(x40) Repeat with left leg- 65lbs
Abs: Modified bicycle- pull alternating knee to meet opposite elbow (arms behind head) while
keeping both legs lifted off floor x35 each side.
Abs: Decline bench: alternating leg lifts (bottom of foot to ceiling and returning to straight out
position) x 25 each side
Hold plank position (elbows on floor) Pull right knee to meet left elbow x40 each side
Alt Lunges: 10 lb dumbbell: 2 one-leg squats on right leg, 2 one-leg squats on left leg, 2 middle
squats= 1 set; 12 sets
Round 2: 20 walking lunges (alt legs) with jump in between each (2 sets)
3 shuffles + 2 deep squats + jump x 15 (2 sets)
Smith Machine: 25 lbs each side; 12 deep squats to bench
Smith Machine: 20 lbs each side; 20 narrow stance squats to bench
Resistance Machine: clasp band to right ankle, on all fours, pull right knee up to meet right arm
(x35) Repeat with left leg- 65lbs
Abs: Modified bicycle- pull alternating knee to meet opposite elbow (arms behind head) while
keeping both legs lifted off floor x30 each side.
Abs: Decline bench: alternating leg lifts (bottom of foot to ceiling and returning to straight out
position) x 20 each side
Hold plank position (elbows on floor) Pull right knee to meet left elbow x35 each side
Alt Lunges: 10 lb dumbbell: 2 one-leg squats on right leg, 2 one-leg squats on left leg, 2 middle
squats= 1 set; 10 sets
Round 3: 20 walking lunges (alt legs) with jump in between each (1 set)
3 shuffles + 2 deep squats + jump x 15 (1 set)
Smith Machine: 30 lbs each side; 10 deep squats to bench
Smith Machine: 25 lbs each side; 15 narrow stance squats to bench
Resistance Machine: clasp band to right ankle, on all fours, pull right knee up to meet right arm
(x30) Repeat with left leg- 65lbs
Abs: Modified bicycle- pull alternating knee to meet opposite elbow (arms behind head) while
keeping both legs lifted off floor x25 each side.
Abs: Decline bench: alternating leg lifts (bottom of foot to ceiling and returning to straight out
position) x 15 each side
Hold plank position (elbows on floor) Pull right knee to meet left elbow x30 each side
Alt Lunges: 10 lb dumbbell: Alternating one leg squats while lifting dumbbell overhead x 15 each side
Upper Body
- Round 1
- Standing Oblique Crunches: While standing, place hands behind head; bring alternating knees up and out while crunching to the side x 20
- Walking Oblique Crunches: While walking sideways, repeat move above, bringing each knee up and out while crunching to the side x20 with right leading, x20 with left leading
- Seated Oblique Crunches: Using a flat bench, position hips to the side, bring knees together, feet off the ground; crunch while bringing knees in towards your chest x30 each side
- Laying Oblique Crunches: Lay on your back, follow above moves, bringing knees in toward chest, and crunching to the side x35 each side
- Jack Knife: Using an exercise ball, place feet out behind you on the ball while in push-up position; bring knees in towards your chest, then back to starting position= 1 set x30
- Single Arm Pull Down: Using cable machine, 35lbs; hold onto bar and pull downward, straightening arm x35 each side
- Push-up & Press: Get into push-up position; left hand on the floor, right hand on the handle of a 5lb dumbbell. Do one push-up and then raise right arm with dumbbell towards the ceiling= 1 set x10 each side
- Burpees+Catch&Throw (Need partner) Do one burpee (jump to push-up position, one push-up, jump back to feet) Have a partner throw a weighted ball to you; catch and throw back= 1 set x15
- Chest Press: Lay on your back on a flat bench, chest press using 20 lb dumbbells x3
- Round 2
- Standing Oblique Crunches: While standing, place hands behind head; bring alternating knees up and out while crunching to the side x 20
- Walking Oblique Crunches: While walking sideways, repeat move above, bringing each knee up and out while crunching to the side x20 with right leading, x20 with left leading
- Seated Oblique Crunches: Using a flat bench, position hips to the side, bring knees together, feet off the ground; crunch while bringing knees in towards your chest x30 each side
- Laying Oblique Crunches: Lay on your back, follow above moves, bringing knees in toward chest, and crunching to the side x30 each side
- Jack Knife: Using an exercise ball, place feet out behind you on the ball while in push-up position; bring knees in towards your chest, then back to starting position= 1 set x20
- Single Arm Pull Down: Using cable machine, 35lbs; hold onto bar and pull downward, straightening arm x20 each side
- Push-up & Press: Get into push-up position; left hand on the floor, right hand on the handle of a 5lb dumbbell. Do one push-up and then raise right arm with dumbbell towards the ceiling= 1 set x7 each side
- Burpees+Catch&Throw (Need partner) Do one burpee (jump to push-up position, one push-up, jump back to feet) Have a partner throw a weighted ball to you; catch and throw back= 1 set x10
- Chest Press: Lay on your back on a flat bench, chest press using 20 lb dumbbells x20
- Round 3
- Standing Oblique Crunches: While standing, place hands behind head; bring alternating knees up and out while crunching to the side x 20
- Walking Oblique Crunches: While walking sideways, repeat move above, bringing each knee up and out while crunching to the side x20 with right leading, x20 with left leading
- Seated Oblique Crunches: Using a flat bench, position hips to the side, bring knees together, feet off the ground; crunch while bringing knees in towards your chest x30 each side
- Laying Oblique Crunches: Lay on your back, follow above moves, bringing knees in toward chest, and crunching to the side x25 each side
- Jack Knife: Using an exercise ball, place feet out behind you on the ball while in push-up position; bring knees in towards your chest, then back to starting position= 1 set x20
- Single Arm Pull Down: Using cable machine, 35lbs; hold onto bar and pull downward, straightening arm x25 each side
- Push-up & Press: Get into push-up position; left hand on the floor, right hand on the handle of a 5lb dumbbell. Do one push-up and then raise right arm with dumbbell towards the ceiling= 1 set x9 each side
- Burpees+Catch&Throw (Need partner) Do one burpee (jump to push-up position, one push-up, jump back to feet) Have a partner throw a weighted ball to you; catch and throw back= 1 set x12
- Chest Press: Lay on your back on a flat bench, chest press using 20 lb dumbbells x25
