This hang clean/push press/squat is no joke. Did it at the gym this morning and it was rockin'
Friday, September 2, 2011
Wednesday, August 31, 2011
New Workout!
Here is your one week circuit training workout! It's inspired by Jillian Michaels but I modified it to make it even more brutal...you're welcome!!! I absolutely LOVE circuit type workouts, you get cardio and strength training in one! This type of training provides major calorie burn and the end result is a tone, sleek looking body!
Do each circuit twice through 8-12 reps per move, 1 min of each cardio move (i.e. jumping jacks), and 40 of the ab moves. Make sure to challenge yourself by using a weight that gets your heart rate up and stimulates your muscles.
Monday Rest Day
Tuesday: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1:Rolling Ball Push-Up, Dumbbell Chest Press, Burpy, Jumping Rope, Crunch Twist
Circuit 2: chest flyes, W Shoulder Press with Leg Extension, Squat Jack, Mountain Climbers, Reverse Plank
Circuit 3:Traveling Push-Up with Bosu ball blue side up, Bench Dip, Squatting Lateral Step Plyos, Butt Kick, Weighted Crunch
Circuit 4:Surrenders holding dumbells during move, Warrior Pose With Triceps Press, Harpy, Jumping Jacks, Plank Twists
Circuit 5: Sumo Squat with Tricep Extension, Cross-Over Lunge, Straight Leg Squat Thrust, Swing Kicks, Double Crunch
Wednesday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Static Lunge with Reverse Cable Fly, Sequential Superman, Jumping Liberty, Scissors
Circuit 2: Squat Swing, Plank Row, Swing Kicks, Double Crunch
Circuit 3: Crab Walk 1 min, One Leg Pick-Up with Hammer Curl, Jumping Lunges, Standing Mountain Climber, Boat Pose
Circuit 4: Squatting Curl, Hamstring Curls on Exercise Ball, Plie Hops, Burpy, ball roll outs
Circuit 5:Back Kick With Shoulder Press, Side Lunge with Bicep Curl, Butt Kick, Jumping Rope, Reverse Crunches
Thursday
Cardio Day (do a 40 min type of cardio workout, running, spin class, biking, get your heart rate over 80%)
Friday Rest Day
Saturday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Close-Grip Push-Up on the Ball, Cross Hop, Jumping Rope, Basic Crunch
Circuit 2: Rolling Ball Push-Up, Dropsys, Straight Leg Squat Thrust, Jumping Jacks, Standing Oblique Crunches with Leg Raise
Circuit 3: Dumbbell Chest Fly, Static Lunge with Lateral Shoulder Raise, Harpy, Butt Kick, Side Plank with Inner Thigh Raise
Circuit 4: Bench Dip, Tricep Kickbacks, Jumping Scissors, Jumping Jacks, Hollowman
Circuit 5: Sumo Squat With Side Kick, Headbangers on Ball, Plie Hops, Mountain Climbers, Bicycle Crunch
Sunday
Warm Up/Prep: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Dead Lift, Squat and Corkscrew Press, Squat Jack, Burpy, Double Crunch
Circuit 2: Plank Row, King Squat with Front Shoulder Raise, Jumping Jacks, Mountain Climbers, Reverse Plank
Circuit 3: Reverse-Grip Curls, Swing Kicks, Squatting Lateral Step Plyos, Boat Pose
Circuit 4: Military Shoulder Press on Exercise Ball, Cross-Over Lunge with Hammer Curl, Jumping Squat, Jumping Rope, Scissors
Circuit 5: Back Lunge with Front Kick, Side Lunge with Bicep Curl, Jumping Scissors, Straight Leg Squat Thrust, Reverse Crunches
Do each circuit twice through 8-12 reps per move, 1 min of each cardio move (i.e. jumping jacks), and 40 of the ab moves. Make sure to challenge yourself by using a weight that gets your heart rate up and stimulates your muscles.
Monday Rest Day
Tuesday: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1:Rolling Ball Push-Up, Dumbbell Chest Press, Burpy, Jumping Rope, Crunch Twist
Circuit 2: chest flyes, W Shoulder Press with Leg Extension, Squat Jack, Mountain Climbers, Reverse Plank
Circuit 3:Traveling Push-Up with Bosu ball blue side up, Bench Dip, Squatting Lateral Step Plyos, Butt Kick, Weighted Crunch
Circuit 4:Surrenders holding dumbells during move, Warrior Pose With Triceps Press, Harpy, Jumping Jacks, Plank Twists
Circuit 5: Sumo Squat with Tricep Extension, Cross-Over Lunge, Straight Leg Squat Thrust, Swing Kicks, Double Crunch
Wednesday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Static Lunge with Reverse Cable Fly, Sequential Superman, Jumping Liberty, Scissors
Circuit 2: Squat Swing, Plank Row, Swing Kicks, Double Crunch
Circuit 3: Crab Walk 1 min, One Leg Pick-Up with Hammer Curl, Jumping Lunges, Standing Mountain Climber, Boat Pose
Circuit 4: Squatting Curl, Hamstring Curls on Exercise Ball, Plie Hops, Burpy, ball roll outs
Circuit 5:Back Kick With Shoulder Press, Side Lunge with Bicep Curl, Butt Kick, Jumping Rope, Reverse Crunches
Thursday
Cardio Day (do a 40 min type of cardio workout, running, spin class, biking, get your heart rate over 80%)
Friday Rest Day
Saturday
Warm Up/Prep:(5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Close-Grip Push-Up on the Ball, Cross Hop, Jumping Rope, Basic Crunch
Circuit 2: Rolling Ball Push-Up, Dropsys, Straight Leg Squat Thrust, Jumping Jacks, Standing Oblique Crunches with Leg Raise
Circuit 3: Dumbbell Chest Fly, Static Lunge with Lateral Shoulder Raise, Harpy, Butt Kick, Side Plank with Inner Thigh Raise
Circuit 4: Bench Dip, Tricep Kickbacks, Jumping Scissors, Jumping Jacks, Hollowman
Circuit 5: Sumo Squat With Side Kick, Headbangers on Ball, Plie Hops, Mountain Climbers, Bicycle Crunch
Sunday
Warm Up/Prep: Warm Up (5 mins walking 4.0 mph uphill 10% incline on the treadmill)
Circuit 1: Dead Lift, Squat and Corkscrew Press, Squat Jack, Burpy, Double Crunch
Circuit 2: Plank Row, King Squat with Front Shoulder Raise, Jumping Jacks, Mountain Climbers, Reverse Plank
Circuit 3: Reverse-Grip Curls, Swing Kicks, Squatting Lateral Step Plyos, Boat Pose
Circuit 4: Military Shoulder Press on Exercise Ball, Cross-Over Lunge with Hammer Curl, Jumping Squat, Jumping Rope, Scissors
Circuit 5: Back Lunge with Front Kick, Side Lunge with Bicep Curl, Jumping Scissors, Straight Leg Squat Thrust, Reverse Crunches
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