September 18 WOW

Upper Body Plate Workout

 

This arm workout consists of 12 reps, 3-4 rounds with minimal rest in between.

 

Plates are an efficient equipment choice and great to use in lieu of dumbbells.


Lateral Lunge with Front Chest Press:

 

Holding the weight plate with both hands close to your chest, step out to one side and descend into a side lunge. At the bottom of the lunge press the plate directly out in front, at chest level. Pull the plate back and step back to center. Alternate with opposite leg. 12 lunges on each side.

Driver:

Hold the weight plate directly in front, at shoulder height. Twist the plate left and then right, similar to turning the steering the wheel of a car. You can either opt for 12 on each side, or 30 second intervals.

 

Halo:

Begin standing with feet shoulder-width apart and hold the weight plate with both hands, elbows bent close to the chest. Lift the plate to one side so that it is close to the side of your head. Circle your arms behind your head all the way around to the starting position. Repeat on the opposite side. 12 reps on each side. 

 

Hi-Lo Woodchoppers:

Start with legs shoulder width apart. Hold the plate with both hands with both arms extended in front of your head. Squat and twist to the left side with arms following in a diagonal line across the body. Weight is in the outside left leg. Pivot on the ball-mount of your foot as needed. The goal is to return to the starting position with control.12 reps each leg.

 

September 4 WOW

OLD SCHOOL: use hand weights only

 

Pick a set of hand weights that is challenging.  You might need different sets of weights. (Example: Heavier weights for squats and lighter for shoulder/arm exercises)

 

Perform each exercise for 60 seconds.  30 seconds rest in between exercises.  Repeat entire set 3 times.

 

Front squat:

Hold weights in hands squat down holding dumbbells on chest.

 

Lunge:

Arms hang down by sides holding a weight in each hand.  Make sure shoulders are down and back. Alternate legs.

 

Shoulder press:

Stand with feet hip distance apart, hold a weight in each hand.  Arms start in a goal post position (elbows at shoulder height with arms at 90 degree bend).  Push arms up at the same time so the ends of the weights touch when the arms are fully extended overhead.

 

Front Raise:

Stand with feet hip distance apart, weight in each hand.  With arms straight, lift arms out in front of the body to shoulder height and control back down to start position.

 

Bicep Curl:

Stand on one leg perform alternating bicep curl.  Switch legs half way through.

 

Tricep Overhead:

Stand with one foot slightly in front of the other.  Press weights together overhead with arms straight.  Bend arms to a 90 degree angle with weights going behind head, bring arms back to start position.

 

Core:

Sit on floor, legs bent at 90 degrees.  Hold one weight end to end in front of body almost resting on chest.  Go back with upper body about 45 degrees or until you feel the core engage. Draw bellybutton into spine the entire time.  Go a tiny bit forward and back with hand weight in front.

 

August 21 - WOW

Circuit 1:

  • Deadlifts - 10 reps, 3 sets
  • Dumbbell Bench Press - 12 reps, 3 sets
  • Standing Military Press - 10 reps, 3 sets

Circuit 2:

  • Dumbbell Squats - 12 reps, 4 sets
  • Front Squats - 15 reps, 3 sets
  • Romanian Deadlifts - 12 reps, 3 sets

Circuit 3:

  • Bicycle Crunches - 45 sec, 3 sets
  • Cable Woodchoppers - 12 each side, 3 sets
  • Plank - 45 sec, 3 sets

August 14 - WOW - Body Weight Workout

Complete the following as a circuit. Start with the speed skaters for 30-60 seconds. For the remainder of the exercises, do 10-12 reps each.

  1. Speed Skaters - Trainer Tip: This is a great way to incorporate single leg squats when you land and push off from one foot
  2. Tricep Push-Up with Plank Jack - Position hands shoulder width apart. Lower chest toward the floor, keeping arms parallel to sides and elbows pointing back. Use triceps to push up. Hold plank and do a single plank jack, jumping fee out wide. This counts as one rep
  3. Glute Bridge March - Assume bridge position with feet hip-width distance apart and hips lifted off mat. Hold bridge and march right leg up towards chest. Return the right foot to the floor and repeat with left leg. This counts as one rep
  4. Plank Up - Begin in a plank position, shoulders stacked over wrists. Lower to your right forearm and then your left, coming into a forearm plank. Return to high plank starting with your right hand, then left. This counts as one rep. Repeat the move starting with the left arm

July 31 - WOW - The Ladder

No equipment needed making this one great for vacation!

Do as many rounds as possible:

  • 60 Jumping Jacks
  • 50 Crunches
  • 40 Bicep Curls
  • 30 Mountain Climbers
  • 20 Superman Pushups (as you go down into pushup, knee goes out and parallel to floor/ground. Alternate knee)
  • 10 Tricep Pushups (can be done on knees or toes - hands close to each other and elbows pulled to sides of body)

Repeat starting at 10 and going back up to 60 with corressponding exercises.

July 24 - WOW

Perform 2 sets of each circuit. 60 seconds per exercise, 15 seconds rest between exercises, 2 minutes rest between Groups (Power, Strength, Balance/Core)

Power:

  1. Straddle Jumps
  2. Medicine Ball Slams
  3. Stars (Squat to jump)
  4. Standing cross-body jabs with weight

Strength:

  1. Weighted back squats
  2. Chest press with dumbbells
  3. 1-leg cable low row
  4. Reverse lunge to dumbbell overhead press

Balance/Core:

  1. 1-leg deadlifts
  2. Planks
  3. Supermans
  4. 1-leg knee extension, arms at goalpost

July 17 - WOW

Warm Up - 5-10 min Cardio

Repeat each Circuit 3x, resting 30 sec between exercises

Circuit 1 (3x)

  1. Squat and Jump, 1 min
  2. Mountain Climbers, 1 min
  3. Standing Toe-Touch Kicks, 1 min
  4. Shadow Box Punches, 1 min

Circuit 2 (3x)

  1. Push Ups, 12 reps
  2. Squats, 12 reps
  3. V-Ups, 12 reps

Circuit 3 (3x)

  1. Triceps Dips, 12 reps
  2. Cobra Hold, 60 sec hold
  3. Plank, 60 sec hold

Cool Down - 5-10 min Cardio

July 10 - WOW

Perform 30 seconds of each exercise, circuit style (15-30 seconds rest between exercises). Repeat 3-5 times. 

Kettlebell Swing - thrust hips and send kettlebell chest height

Squat Press - Position dumbbells at shoulders, squat and then thrust weights into an overhead press (once form is in check, play with speed to up cardio element)

Battle Ropes - variations include the following: 1.) crossing one hand over the other for alternating ropes, 2.) alternating ropes up and down, 3.) moving both ropes up and down at the same time

Push ups and/or High Plank - Bodyweight exercise - wide arm push-ups (shoulder distance or wider) - option to hold plank before lowering chest to the ground

July 3 - WOW

Resistance Band:

  • Chest Press
  • Row
  • Squats
  • Shoulder Press
  • Tricep Press
  • Bicep Curl

Perform each exercise for 1 min., then repeat performing each for 45 sec., and then repeat one more time performing each exercise for 30 sec.

Core:

  • Crunches - lay with legs sideways, 15 each side
  • Supermans

June 26 - WOW - The ONE Workout

*Use one piece of equipment - a Medicine Ball

*Perform each exercise for 45 seconds with 15 seconds rest in between exercises. Do 8 rounds for a total of 30 minutes

  1. Jump squat holding medicine ball in front of body
  2. Medicine ball slams (slam ball to floor, catch and repeat)
  3. Burpee on medicine ball (if unable to jump both feet back, walk the feet back one at a time)
  4. Get into plank position on medicine ball and bring one foot up to the outside of the medicine ball (alternate feet)
  5. Sit on floor, and lean back with feet flat, perform a Russian twist holding onto medicine ball

June 19 - WOW - Strength/Cardio Superset Circuit

2-3 rounds of the circuit.  Each exercise is 1 minute. Exercise 2 directly follows 1. 10 sec between supersets. 2 minute rest after each circuit.

 

1. Back squats

2.Mountain Climbers

 

1. Foward lunge to overhead press

2. Forward hip hikes (switch sides at 30 sec. mark)

 

1. Band Curl / Kickback

2. Side elbow to knee (switch sides at 30 sec. mark)

 

1. Side Lunge to Row (alternate legs)

2. Diagonal Step up

 

1. Cable/Band Shoulder Rotation (switch sides at 30 second mark)

2. Skaters

 

1. 1-leg Deadlifts (alternate legs)

2. Jump Rope (w/ or w/o rope)

 

1. Bent over back flies

2. Ali shuffle

 

1. Pushups

2. Stars (Squat to jump)

June 12 - WOW

Requires only your body weight, a chair (or bench) and a wall.

Perform these 12 exercises, 30 seconds each, 10 second break in between each:

  1. Jumping Jacks
  2. Wall sit
  3. Push ups
  4. Crunches
  5. Step up onto chair or bench
  6. Squat
  7. Tricep dip onto chair or bench
  8. Plank hold
  9. High knees running in place
  10. Lunge
  11. Push up with rotation 
  12. Side planks

June 5 - WOW

Warm-Up 5 min

Cardio: Run 7 min

*Strength 1:

  • Push-ups
  • Jump Squats or Squats
  • Bicycle Crunches

Cardio: Run 7 min

*Strength 2:

  • Triceps Dips
  • Step-Ups
  • Double Crunches

Strength 3: (only once)

  • Alternate 30 seconds of Triceps Dips with 30 seconds of Push-ups for 2 minutes
  • Walking Lunges 2 minutes
  • Plank 90 seconds

*Tips

  • Beginner 30 seconds/exercise, 30 seconds rest, repeat Strength 1 & 2 twice
  • Intermediate: 40 seconds/exercise, 20 seconds rest, repeat Strength 1 & 2 twice
  • Advanced: 40 seconds/exercise, 20 seconds rest, repeat Strength 1 & 2 three times

May 30 - WOW

Warm Up - 10 min Cardio

Do 2 Rounds

Circuit 1 - Simple:

  • Med Ball Jack
  • Incline Push Up
  • Kettlebell Row (switch hands)
  • Alternating Front Lunge (hold weights)

Circuit 2 - Simple + Balance:

  • Plio Squat - Rise on toes with kettlebell
  • Push Ups - Raise back leg
  • Plank Row - With opposite leg lift
  • Alternating Lunge with leg lift (2x's each then switch)

Circuit 3 - Simple + Balance + Strength:

  • Squat - weight with one hand at top then switch arms
  • Push Ups - Alternating bench taps
  • Plank Row with Jack
  • Alternating Lunge with plyometric lunge, then bring leg back

Cool Down - Stretch Legs and Child's Pose

May 22 - WOW

Warmup - 5 minutes

Do the following circuit 3 times, 8 reps per exercise, 90 seconds rest between circuits:

  1. Push-ups
  2. Forearm plank to shoulder tap (tap to each side = 1 rep)
  3. Bent leg deadlift with kettle bell
  4. Bent over kettle bell row
  5. Forward lunge to kettle bell upward chop (8 each side)
  6. Stability ball rollout from forearm plank position
  7. Front loaded split squat with kettle bell (8 each side)
  8. Supine skull crusher with kettle bell

May 15 - WOW

Row 500 meters as a warm up.

At the top of a minute, do:

  • 5 squats
  • 5 pushups*
  • 5 crunches

Rest for the remainder of the minute. Then, at the top of the next minute, repeat the cycle. Do for 10 minutes (10 rounds)

*Pushups on the wall, on the bar, or with knees bent are all ok if you can’t do a full pushup

At the top of a minute, do:

  • 3 jumping jacks or jump rope
  • 2 high knees
  • 1 burpee

Rest for the remainder of the minute. Then, at the top of the next minute, repeat the cycle. Do for 10 minutes (10 rounds)

Cool down with 500 meters rowing.

May 1 - WOW - Summer Ready Workout

Go through each circuit 3 times, resting for 30 seconds after each exercise.

5 minute Cardio Warm-Up

Circuit 1:

  1. Burpees - 1 minute
  2. Mountain Climbers - 1 minute
  3. Standing Toe Touch Kicks, alternating - 1 minute
  4. Shadow Box in Squat - 1 minute

Circuit 2:

  1. Basic Push Ups - 12 reps
  2. Squats - 12 reps
  3. V-ups or Roll Ups - 12 reps

Circuit 3:

  1. Tricep Dips - 12 reps
  2. Cobra Hold - 60 seconds
  3. Plank - 60 seconds

April 24 - WOW - Triple Threat 60/60/60

This is 60 seconds of strength, followed by 60 seconds cardio, followed by 60 seconds rest.  Perform the strength at smooth pace.  All out on the cardio so that the rest is a well deserved break.

Do all 5 rounds, and then repeat.

Round 1:

60 seconds strength:

Squats with weighted bar placed on back of shoulders (2.5-10 poundplates on each end of bar)        

60 seconds cardio:

                  Mountain climbers

60 seconds rest

Round 2:

60 seconds strength:

                  Shoulder press with hand weights (5-10 pounds each)

60 seconds cardio:

Split lunges with jump to switch legs (stepping is an option if not jumping)

60 seconds rest

Round 3:

60 seconds strength:

                  Bicep curl with hand weights (5-10 pounds each)

60 seconds cardio:

                  Skaters

60 seconds rest

Round 4:

60 seconds strength:

                  Tricep kickback with hand weights (5-10 pounds each)

60 seconds cardio:

                  High knees

60 seconds rest

Round 5:

60 seconds strength:

                  Crunch with knees at 90 degrees (shins parallel to floor)

60 seconds cardio:

                  Plank jacks (on forearms)

60 seconds rest