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

April 17 - WOW - Hips/Back/Core

Do 3 sets of each circuit; Take 2 minute rest between circuits.

Circuit 1:

1.       TRX deep squats – 15

2.       Deadlift with DB or BB - 15

3.       MB Squat pickup to jump - 15

4.       Cable rotations – 10 each side

5.       Anaerobic of your choice – 1 minute

Circuit 2:

1.       Wide steps ankle band arms OH– 10 steps each side

2.       Upward KB chop – 05 each side

3.       Skull crusher lying on bench – 15

4.       Downward cable chop – 10 each side

5.       Anaerobic of your choice – 1 minute

April 10 - Workout of the Week

You will need: A pair of Kettlebells (KB)

Do 3 sets of 15 reps. Rest 30-60 seconds between each set

Beginner/Intermediate:

  • KB Stationary Lunge
  • KB Bent Row
  • KB Deadlift
  • KB Shoulder Press
  • KB Sumo Squat
  • KB Sidebends
  • KB Shrugs
  • Your choice 10 minutes of cardio, alternating 15 seconds fast, 45 seconds slow

Challenge/Advanced:

  • KB Walking Lunge switching hands
  • KB Bent Row alternating arms
  • KB Single Leg Deadlift
  • KB Shoulder Press alternating arms or holding upside down
  • KB Sumo Squat with Calf Raise
  • KB Around the World
  • KB Crunches (i.e. 1st Half of Turkish Get Up)
  • Your choice 10 minutes of cardio, alternating 30 seconds fast, 30 seconds slow

March 27 - Workout of the Week

You'll need: A pair of dumbbells (10-20lbs), a jump rope.

How it works: Do 1 set of each exercise without resting between moves. Repeat the entire circuit up to 3 times.  To make it more challenging, increase the weight for each exercise.

  • Single leg deadlift, 8 reps ea. side
  • Split Squat Jump, 5 per side
  • Squat to Press, 10 reps
  • Broad Jumps, 8 jumps
  • Plank W/Dumbbell Row, 8 per side
  • Jumprope (or jumping jacks) 1 minute
  • Walking Lunge w/Bicep Curl, 10 ea side
  • Run on treadmill, 5 min

March 20 Workout of the Week

Preform Every Exercise for 1 minute

Repeat the entire circuit 3x’s through

Round 1 – 4 High Knees / 4 Jacks

Round 2 – Alternating Side Lunge to Hammer Curl in the middle

Round 3- Deadlift to standing upright row

Round 4 – Burpee Shoulder Press

Round 5 – Glute Bridge Chest Press

Round 6 – Double Leg Drop to Reverse Crunch

Round 7 -  4 jump Squats/ 4 Butt Kicks

Round 8 – Full Sit Up 2 Punches

Round 9 – Forearm Plank Hold

March 6 - Workout of the Week

Preform 2-4 rounds for 60 seconds, 15 seconds transition:

1.       Diagonal lunge to opposite arm pickup – 5+ lb

2.       Squat to overhead press – 5+ lb

3.       Pushups

4.       Elbow drive to jump (stepper)

5.       Farmer’s carry walk (arms out to side) - 5+ lb

6.       Plie squat to forward arm lift - 5+ lb

7.       Barbell straight leg deadlift - 10+ lb

8.       Reverse lunge to rotation - 10+ lb

Minute by Minute Circuit

Do each exercise for 60 seconds and complete as many reps as possible with a heavy weight. Then rest for 60 seconds and repeat the circuit 3 more times, decreasing the weight each time. 

  1. Kettlebell Goblet Squat
  2. Kettlebell Shoulder Press
  3. Kettlebell Swing
  4. Barbell Overhead Hold
  5. Plank

(You can use dumbbells in place of kettlebells if kettlebells are too heavy)

2 / 14

Do 2 Sets of 14 reps (or second)

  • Warm up - Your choice 7 minutes of cardio
  • Crunches
  • Obliques w/ bicycle legs
  • Bridge
  • Push ups
  • Plank (14 seconds)
  • Reverse plank
  • Squats
  • Side plank (14 seconds each side)
  • Walking lunge
  • Side lunge
  • Bicep curls
  • Triceps press
  • Cool down - Your choice minutes of cardio

Circuit Mania

Do 3 rounds of each circuit, 15 reps per exercise unless otherwise indicated. Rest  1 – 2 minutes between circuits.

Circuit #1

  • Walking lunges with medicine ball rotation – minimum 20 total lunges
  • Reverse Fly
  • 1 minute forearm plank

Circuit #2

  • 10 plie squat pulses – pulsing for a count of 8
  • Lumberjacks
  • 1 minute jump rope or low impact boxer shuffle

Circuit #3

  • Cable or free weight woodchops – 15 per side
  • Push ups
  • 1 minute Charleston’s

Circuit #4

  • 1 minute Bosu step hops
  • Tricep extensions kneeling on Bosu – feet up
  • Bicep crossover curls kneeling on Bosu – feet up

WOW - January 30 - Core Blast

Do each exercise for 1 minute with 30 seconds rest between exercises. 

Repeat 5 times

1).  Superman pushup: when executing pushup pull opposite knee under to opposite shoulder

2).  Ball tuck in: start with hands on floor and shins on large ball. Pull knees toward chest-rolling ball into body and pushing back out. Do not let body sag

3).  Tripod Plank: on forearms with one leg up-each leg raised for 30 seconds then switch legs

4).  Crunch on Ball: roll down so lower back is on ball, hands behind head

  • Tip: Feet and knees together=hard;  feet and knees apart=easier)

5).  Heel drop: lie down on floor, legs at 90 degrees. Put soft ball in knees. Tuck and hold head and upper back off the floor while dropping heels toward floor. If lower back pops up off floor-legs have dropped too far down

WOW - January 23 - Butts and Guts

Warmup - 5 minutes, concentrate on hips and core

2 sets, 1-minute reps, 15 second rest between sets:

  1. Tug boats (V-sit, pulse legs in and out)
  2. Curtsy lunges
  3. Side crunches (R)
  4. Hip-ups from all-fours (R)
  5. Side crunches (L)
  6. Hip-ups from all-fours (L)
  7. Dead-bug bicycle
  8. Monster walk with ankle band (stay in crouch position)
  9. Standing crunches - elbow to opposite knee
  10. Sumo squats
  11. Planks
  12. Box squats

WOW - January 16 - Metabolic Workout

Metabolic superset workout

Warm-up - 5 minutes

Superset 1 (3 sets)

  • 15 squats
  • 10 1-leg bridge thrusts
  • 60 seconds step up/step down on stepper
  • 20 seconds rest

Superset 2 (3 sets)

  • 10 pull-ins on smith machine
  • 10 pushups on smith machine
  • 60 seconds side step up/step down on stepper
  • 20 seconds rest

Superset 3 (3 sets)

  • 20 walking lunges
  • 20 toe raises and dips on stepper
  • 60 seconds diagonal step up/step down on stepper
  • 20 seconds rest

Superset 4 (3 sets)

  • 20 resistance band biceps curls
  • 15 weighted triceps extensions (skull crusher)
  • 60 seconds jump rope
  • 20 seconds rest

Superset 5 (3 sets)

  • 15 sit-backs
  • 15 (each side) hip ups
  • 15 (each side) ankle touches
  • 20 seconds rest

Cool down/stretch - 5 minutes

WOW - January 9, 2017 by Kim

Warm-up for at least 5 minutes (Treadmill, Ellipticle or Bike)

Do 3 sets of 10 each

  1. Cable front woodchop (one handle/one side)
  2. Cable (both sides)- squat hold with shoulder blade protraction/retraction

Row 3 ways Circuit (No Rest between Exercises; Rest 1 minute after 1 set of each):

10 of each exercise 3 times through

  1. Cable (one handle/one side) 1 arm high wide row
  2. Resistance Band narrow row
  3. Dumbbell bent over reverse grip row

Super-set --> 10 of each exercise 2 times through

  1. Side lunge to balance with bicep curl
  2. Stay low side squat

Dumbbell circuit, seated on bench (10 of each 3 times through):

  1. front raise
  2. side raise
  3. bent rear delt fly
  4. shrugs
  5. side bend

Circuit 3

  1. Side step up to back lunge
  2. Sumo squat with calf raise and shoulder press
  3. Kettlebell crunch
  4. Stability Ball superman

Cool down and stretch

Workout of the week 12/26/16

Circuit 1

 

High kicks                 1 minute

Plank crunches          1 minute

Jog in place                2 minute

Plank crunches          1 minute

Rest                             30 seconds

 

Circuit 2

 

Mountain climb         1 minute

Bicycle crunches        1 minute

Jog in place                2 minute

Bicycle crunches        1 minute

Rest                             30 seconds

 

Circuit 3

 

High kicks                 1 minute

Leg climb crunches   1 minute

Jog in place                2 minute

Reverse crunch         1 minute

Rest                             30 seconds

 

Circuit 4

 

Mountain climb         1 minute

Flutter kicks               1 minute

Jog in place                2 minute

Scissor crunches        1 minute

workout of the week 12/19/16

Descending Pyramid Warm up alternating between Jumping Jacks and Push ups.
Begin with 10 reps. Each round, drop one rep.  (Round #1 = 10 reps.  Round #2 = 9 reps, etc. ending with 1 rep. final round #10)

5 Rounds of 10 reps each.  May take a minute break after each round.  Otherwise move as quickly as possible, taking brief breaks when needed.

Box Jumps, or alternating step ups
Pull ups, off assist
Kettle Bell swings
Walking Lunges with medicine ball overhead hold
KZE Abs (Reverse curl knees to elbows)
Push Press with H/W’s or Barbell.  (Narrow stance. Weight by shoulders.  Little knee dip to launch weight overhead)
Renegade Rows, H/W’s (Prone plank with alternating back rows))
Medicine Ball Jacks (touch ball to floor, Jack & press ball overhead)
Ball Slams
Burpees