1/19/12

WU

Assisted Pull-up (as many as you can/3)
Seated Low Row @40# (15/3)
Leg Raises on Incline Bench (15/3)
Straight Arm Standing Lat Pull-Downs @25# (15/3)
Cable Machine Curls @20# (15/3)

Smith Machine Inverted Pull-up (as many as you can/2)
Smith Machine Dips (20/2)
Straight Bar Curls @30# (12/2)
Burpees (as many as you can/2)
Tricep Push-ups (12/3)

Run 2 miles

1/10/12

interval timer set 30/10
Set 1 (3x's)
Clean and Press, Squat Press @ 30#
Side to Side Donkey Kicks with 2 Jack Push Ups
Roll Outs on the SB
Plank (round 1: L side, round 2: R side, round 3: standard)

Set 2 (2x's) not timed
Dips on riser (until partner is done)
Chest Press on SB @ 20#DB/hand (15)
Side Plank, Bicep Curl @ 20# on Pulley Station (15)
Standing Twists @25#plate (until partner is done)

12/22/11

30 seconds/station

WU

Round 1 (2x's)
Sumo Squats w/Leg Raise
2 Pike Push Ups + 5 Side to Side Jumps over riser
Sumo Squat Step Up
Plank Jacks (2) + Knee Tuck (1)

Round 2 (3x's)
Bent Over Row, Clean & Press to Alternating Jumping Lunge @ 20#
Toe Taps
2 Jump Squats @ 12#DB/hand drop to Push Up
Cross-Body 1 arm/1 leg Crunch

12/20/11

HIIT

30 seconds of each exercise for 4 rounds then 1 minute break before switching to
the next circuit. NO BREAKS b/w exercises in any station.

Circuit 1:
1. 5 High Knees w/1 Burpee
2. Speed Jump Rope as fast as possible
3. Side to Side Pike Position Kickbacks (up and over)

Circuit 2:
1. Pushups
2. Crunches
3. Tricep Dips off Bench

Circuit 3:
1. Heavy KB Swings (30#)
2. Heavy Rope
3. Bicep Curls (12.5‐15#)

Circuit 4:
1. Bench Hops (Donkey Kicks) or Mountain Climbers
2. Lateral Raised (10‐15#)
3. Hindu Pushups (vinyasas)

4 Rounds = 24 minutes + 4 minutes of rest in between circuits = 28 minutes TOTAL

Treadmill Finale:
8.5 Flat - 1 minute
6.5 Incline 7 - 2 minutes
9.0 Flat - 1 minute
7.5 Incline 5 - 2 minutes
10.0 Flat - 1 minute

*courtesy of @NancyHalterman

12/15/11

WU Arc Trainer

Step Ups @ 20#DB/hand (15/2)
last set Sumo Squat @ 25# (15/1)
Lunge Twist and Press @ #12.5 (15/3)
10 High Knees + 10 Mountain Climbers (as many as you can until other sets are complete)

20 Dips + 10 push ups (2)
DB Skull Crusher and Sit Up @ 12.5/hand (15/2)
V sit with DB Curls @ 10#/hand (15/2)

Treadmill 10 mins

12/14/11

1,000 Workout

10 Rounds

BURPEES
10
SQUAT JUMPS
10
PUSH UPS
10
TOE TOUCH SIT UPS
10
DIPS
10
TUCK JUMPS
10
PLANK JAXS
10
SPLIT LUNGES
10

Exercise from BODYROCK TV
http://www.bodyrock.tv/2011/11/28/it-will-rain-sweat-1000-rep-workout/

12/13/11

Bench Press on riser @ 40# (15/3)
Arnolds @ 7.5# (20/3)
Burpees until other sets are done
Standing Lateral Raises @ 7.5# (15/3)

Lying DB Flyes (on riser) @ 10# (15/3)
Rear Delt DB Row (single arm) @ 25# (15/2 - 1/side)
alternate on last set with Assited Pullup (15/1)
Reverse Flyes @ 7.5# (15/3)
Pushups until other sets are done

TRX
Pullups (15/2)
Knee Tucks (10)
Knee Tucks w/Pushup (10)
Knee Tucks (10)

12/8/11

Squats w/TX Squat Bar (20/3)
Straight Leg Deadlifts (40/3)
Side Walking Lunges (together) down gym and back

Jump Squats (25/2)
Exercise Ball Pull-ins for Hamstrings (20/2)

Leg Press @ 180# (20/3)
alternating Wall Sits and Leg Lifts on bench

Ark Trainer

12/6/11

Kettlebell Squats @ 20# (15/3)
Mountain Climbers (40-50/3)
Repeater Knee w/Curl and Overhead Raise @ 7.5# (15/leg/3)

Stationary Forward Lunge on Risers w/Kickbacks @ 7.5# (15/leg)
Exercise Ball Pull-In for Abs (in pushup position) (15/2)
Moving Medicine Ball Push-Up (15/2)
Dumbell Squats @ 20#/hand (15/2)

15 min cardio

11/17/11

easy day

Leg Set
no rest in between
Incline Leg Press @ 150# (20/3)
Wall Sit w/Curls @ 10#/hand (15/3)
Incline Squats @ 50# (20/3)
Alternating Fwd Lunges (until Incline Squat is finished - about 10/leg)

Elliptical 30 mins

11/15/11

WU elliptical

Set 1
Squats @ 85# (20/3)
Plank Variation with a Push Up (until squats are done...about 15)
Renegade Row @ 15# (20/3)
Lunge Twist and Press @ #15 (15/3)

Set 2
Deadlifts @ 30# (15/2)
Upright Rows @ #30 (15/2)
weighted Knee Strikes w/press @ 15# (25/leg/3) - kickboxing move done fast

Set 3
static Sumo Squat with Jabs @ 5#/hand (35/3)
superset w/no rest in between
static Sumo Squat with Military Press palms facing in @ 5#/hand (35/3)
Negatives in the chin up bar (10/1)
Squat Curls @ 15# (12/2)

Various abs

11/10/11

Set 1 (supersets)
Squats @ 75# (20/3)
Single Leg Step-Ups @ 20# (15/3 - each leg)
Crossbody Single Arm Press with a Twist @10# (15/2)
Bent Over Row w/Clean & Press @ 40# (15/2)
Renegade Row @10# (15/side)
Upright Row @30# (15)

Set 2 (superset)
Dips (25/3)
Kickbacks @10#/hand (15/3)
Smith Machine Pull Ups (12/3)
Standing Curls @ 15# (12/3)

11/8/11

Set 1
Cable Crossovers @ 10#/side (15/3)
Leg Press @ 140# (20/3)

Set 2
Walking Lunges w/Leg Kick Back @ 15#/hand
Iron Crosses @ 5#/hand (15/3)

Set 3
Bench Press w/Leg Raise @ Texas Squat Bar (15/3)
Bent Over Row Palm Up @ 30# (15/3)

Set 4
Single Arm Curls on cable pulley @ ??#/side (15/3)
Press Downs on straight pulley bar @ 35# (15/3)
Tricep Pull Downs on rope pulley @ 20# (15/3)
a mix of V-Sit Leg Extensions, Cross Body Mountain Climbers and Jack Push-Ups