Workouts
Here is a circuit routine I do on a regular basis. Repeat 2-4 times.
Jog in place 5 mins to warm-up then proceed with circuit:
Body weight squats 25 reps
Pushups 20 reps
Alternating lunges 15 reps each leg
Jumping jacks 40
Plank hold 45-60 seconds
Mountain climbers 40 ( 20 climbs each leg)
Crunches 25 reps
1 minute jump rope
Reverse lunges 15 reps each leg
Jumping jacks 30
Reverse Curls 15 reps
Bicycles 30 reps (15 each side)
Tricep Dips 16 reps
Cross body mountain climbers 20
Side plank hold 45 seconds each side
Curtsy lunges 20 reps each leg
Donkey kicks 25 each leg
Supermans 15 reps 2-5 count hold
Side Lunges 15 reps each leg
Incline push up 20 reps
Burpees 15
Jog in place 2 mins
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Run Circuit
REPEAT 2-4 TIMES
WARMUP: Run 10minutes, run fast 45 seconds, slow to a jog 30 seconds, repeat fast run and slow jog 2-4 times.
15 DB Squats and Overhead press
20 Bicycles
20 Step up with Bicep curls
20 Side step ups with Lateral Raise
Run ½ mile on the treadmill
15 Single Leg Squats
20 Single Leg Tricep Dips (10 each side)
20 Figure 8 Band walks L/R
12 Slow Superman
20 Plie squats and Upright Rows
Run ½ mile on treadmill
25 Stability Ball Pushups
12 Lunges with Rotation with 6lb medicine ball
2 60 Second Planks
2 45 Second Side Planks
25 Standing Calf Raises 10 lbs
Finish with 1 mile run.
Stretch.
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Jump Rope Cardio Routine
5 minutes warmup jump, both feet
2 minutes 1 foot at a time
3 minutes ski jumps, side to side
4 minutes jump, both feet
1 minute staggered stance jump on the left foot
1 minute staggered stance jump on the right foot
1 minute high jumps
1 minute single leg jump , right
1 minute single leg jump, left
5 minutes jump, both feet
2 minutes ski jumps
1 minute jump both feet
Cool down
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Upper Body : Back and Rotator cuff
Lat pulldown 3 sets 12 reps 40 lbs
Seated Row 3 sets 12 reps 40 lbs
1 A rm bentover row 3 sets 15 reps 8 lbs
Pullover on the ball 3 sets 12 reps 8lbs
Bent over flye 3 sets 15 reps 5 lbs
Internal and External Rotations 2 sets 20 reps 5lbs
Supermans 3 sets 15 reps 3count hold
Lower Body
Hip Extensions on the ball 3 sets 15 reps 3 count hold
Plie Squat 3 sets 15 reps 10 lbs
Side Lunge 3 sets 15 reps holding 8lb medicine ball to chest
Donkey Kicks 3 sets 25 reps
Single Leg Hamstring Curls with Stability ball 3 Sets 15 reps
Standing Cable Kickbacks 2 sets 15 reps 2o lbs
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Lower Abdominal Routine
3 Sets 15-20 reps of the following
Leg Lift with Stability Ball
Stability Ball Pikes
Hanging Knee Raise
Reverse Incline Crunch
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Obliques
Russina Twist holding 8lb medicine ball 3 sets 20 reps each side
Alternating Twisting Stability Ball Crunch
Side Planks
Side Rotational Planks
Decline Bench Twisitng Crunch
Bicycles
Oblique Cable Crunch
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