Equipment needed = 2 sets of dumbbells (heavy and light), a jump rope, and a mat.
Warm-up = 6-8 minutes
2 minutes jump rope
Squat hop with overhead press (squat down in 2 counts with the dumbbells next to your shoulders, then pop up with a little hop, bringing your right leg in so that it's next to your left and at the same time doing an overhead press with the lighter dumbbells). Do 8 reps right and then 8 left.
Runner's lunge (get in a lunge position, jump and switch your feet, and as you do bring your opposite arm forward like you're in an exaggerated running motion, light dumbbells in each hand). Do 10 reps.
Repeat squat hop and runner's lunge
2 minutes jump rope
Speed skater (lunge back on a diagonal, aka curtsy lunge, then jump and switch, opposite arm forward with light dumbbells in each hand). Do 10 reps.
Plie (1 dumbbell in one hand only, plie down and as you come up lift that dumbbell over your head, keeping your body centered). Do 16 reps with the weight in the right hand, then 16 with the weight in the left hand.
Repeat speed skater and plie
2 minutes jump rope
Pushup/row (get in a plank position holding onto your heavy weights, do 1 pushup, then as you come up do one row right, then 1 pushup, then 1 row left, etc.). Do 10 reps.
10 burpees
Repeat pushup/row and burpees
2 minutes jump rope
Kick and punch (do a right front kick at the same time as a left jab with light dumbbells in both hands, switch sides). Do 10 reps.
1 minute mountain climber
Repeat kick and punch and mountain climber
2 minutes jump rope
Stretch!!
Lie down on your mat with your light dumbbells, arms across your chest. 8 crunches that way, then 8 with the dumbbells next to your ears. 3 sets of 8 across and 8 wide.
Put the weights down, lift the legs toward the ceiling, and do 8 reverse curls, 8 crunches, 8 reverse, 8 crunch, 4 reverse, 4 crunch, 4 and 4, then 2 and 2 (about 4 sets), then put them together for the last 8 reps.
Saturday March 6th
Run/walk 1/2 mile
Squat Ladder start at 10 reps, 9reps, 8 reps, 7 reps....continue to 1 rep
Lunges around the room
Fire walkers (take a band and put it under your feet and side step) from one end of the room to the other and back
Push-up Ladder
Bent Over Row Ladder
On the ball
8 Dumbbell chest press
8 Dumbbell chest fly
2 Sets
8 Dumbbell kick backs each arm
8 Dumbell overhead extensions
2 sets
8 Dumbbell front raises
8 Dumbbell lateral raises
8 Dumbbell reverse flys
2 sets
8 Squats
2 sets
8 Dumbbell bicep curls
8 Dumbbell back rows
8 Dumbbell hammer curls
8 Dumbbell dead lifts
2 sets
Run/walk 1/2 Mile
Squat Ladder start at 10 reps, 9reps, 8 reps, 7 reps....continue to 1 rep
Lunges around the room
Fire walkers (take a band and put it under your feet and side step) from one end of the room to the other and back
Push-up Ladder
Bent Over Row Ladder
On the ball
8 Dumbbell chest press
8 Dumbbell chest fly
2 Sets
8 Dumbbell kick backs each arm
8 Dumbell overhead extensions
2 sets
8 Dumbbell front raises
8 Dumbbell lateral raises
8 Dumbbell reverse flys
2 sets
8 Squats
2 sets
8 Dumbbell bicep curls
8 Dumbbell back rows
8 Dumbbell hammer curls
8 Dumbbell dead lifts
2 sets
Run/walk 1/2 Mile
Thursday, March 4th
Here is your workout for today, have fun with it!!
CIRCUIT 1:Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:jumping jacks - 60 seconds
Pushups (knees or toes) - 30 seconds
Jumping jacks - 60 seconds
Pushups - 30 seconds
Jumping jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds (tricep kick back can replace this if you can not do bench dips)
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:Mountain climbers - 60 seconds (hands on floor or chair; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 secondsA
bs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
CIRCUIT 1:Jumprope -60 seconds
Right arm dumbbell row - 30 seconds
Jumprope - 60 seconds
Left arm dumbbell row - 30 seconds
Jumprope - 30 seconds
Both arm rows - 30 seconds
CIRCUIT 2:jumping jacks - 60 seconds
Pushups (knees or toes) - 30 seconds
Jumping jacks - 60 seconds
Pushups - 30 seconds
Jumping jacks - 30 seconds
Pushups - 30 seconds
CIRCUIT 3:Speed skater (start by jumping laterally to one side and stepping opposite foot behind the outside leg, you can touch the floor to make it harder or reach as close to the floor as you can. Immediately jump laterally to opposite side and repeat until time is up) -60 seconds
Bench dips (both feet on floor) - 30 seconds (tricep kick back can replace this if you can not do bench dips)
Speed skater - 60 seconds
Bench dips (Both feet on floor) - 30 seconds
Speed skater - 30 seconds
Bench dips (both feet on floor) - 30 seconds
CIRCUIT 4:Mountain climbers - 60 seconds (hands on floor or chair; one foot in with knee bent and opposite leg straight with foot back. Jump and switch feet position and repeat until time is up. Keep butt down)
Bicycle abs - 30 seconds
Mountain climbers - 60 seconds
Bicycle abs - 60 seconds
Mountain climbers - 30 seconds
Bicycle abs - 60 seconds
CIRCUIT 5:Rear lunge with front kick - 60 seconds (lunge right foot back and bend knees down into lunge then bring right knee up and kick forward with right heel. Repeat lunge and kicks until time is up)
Abs on the stability ball - 30 sec
Rear lunge with front kick - 60 seconds (left leg)
Abs on the Stability ball (side to side) - 30 sec
Alternating rear lunges with front kicks - 60 secondsA
bs on Stability ball - 30 sec
STRETCH!!!
Hint: when cardio portions become too much, jog or march in place until you can continue. Keep time going and you will be done in about 45 minutes. Have fun!!!
Saturday Feb 27th
warm- up:
1 mile run
WorkOut:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.The goal is to stay within the workout's formula for as long as possible.Don't do more than 60 squats in any round.In any case, stay moving for at least 12 minutes.
Cool down: walk/run 1/2 mile
1 mile run
WorkOut:
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.The goal is to stay within the workout's formula for as long as possible.Don't do more than 60 squats in any round.In any case, stay moving for at least 12 minutes.
Cool down: walk/run 1/2 mile
Saturday Jan. 30th
WARM-UP:
1/2 mile run/walk
WORK OUT:
Dumbbell Chest Press (3 sets of 12)
Crunches on Stability Ball to the front (25)
Dumbbell Row (3 sets of 12)
Crunches on Stability Ball to the left (25)
Shoulder Press (3 sets of 12)
Crunches on Stability Ball to the right (25)
Dumbbell Bicep Curls (3 sets of 12)
Crunches on Stability Ball to the Front (25)
Dumbbell Tricep Kickbacks (3 sets of 12)
Curunches on Stability Ball to the Left (25)
Dumbbell Hammer Curl (3 sets of 12)
Crunches on Stability Ball to the right (25)
2 sets of 10:
Back Extensions
Lateral Raise
Frontal Raise
25 Lunges
25 Squats
COOL DOWN:1/2 mile run/walk
1/2 mile run/walk
WORK OUT:
Dumbbell Chest Press (3 sets of 12)
Crunches on Stability Ball to the front (25)
Dumbbell Row (3 sets of 12)
Crunches on Stability Ball to the left (25)
Shoulder Press (3 sets of 12)
Crunches on Stability Ball to the right (25)
Dumbbell Bicep Curls (3 sets of 12)
Crunches on Stability Ball to the Front (25)
Dumbbell Tricep Kickbacks (3 sets of 12)
Curunches on Stability Ball to the Left (25)
Dumbbell Hammer Curl (3 sets of 12)
Crunches on Stability Ball to the right (25)
2 sets of 10:
Back Extensions
Lateral Raise
Frontal Raise
25 Lunges
25 Squats
COOL DOWN:1/2 mile run/walk
Friday, Jan 22nd
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.
The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.
The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
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