3 warm up loops with stairs
amrap 7 minutes x 2
sprint
15 air squats
10 push ups
amrap 6 min
16 mt climbers
5 tricep pushups
16 skate jumps
amrap 7 min
hand feet crawl
10 box jumps
lunges with a twist
slope loop with dips and pull ups
stations 1.5 minute intervals
plank
side plank
side lunges
plie squats
table top
one leg squats
one-legged inch worm to side plank
cobra
1 warm up loop
stretch
Monday, June 28, 2010
Friday -Swim day!!!
Push yourself ! Its time to step up our swimming
warm up:
50 kick
100 swim
50 pull
100 swim
intervals:
500 swim
700 swim
900 swim
700 swim
500 swim
Cool down
50 kick
50 pull
warm up:
50 kick
100 swim
50 pull
100 swim
intervals:
500 swim
700 swim
900 swim
700 swim
500 swim
Cool down
50 kick
50 pull
Thursday July 1st
speed day .... I know its hard but it makes us stronger !
5 miles at 7 minute or under mile pace
you can do intervals- one minute fast , one minute normal pace or all fast!
5 miles at 7 minute or under mile pace
you can do intervals- one minute fast , one minute normal pace or all fast!
Wednesday June 30th - last day of June YIKES!
Cardio and weights
Spin class for 60 minutes
1-hour lifting session
try to do 2 exercises per muscle group and do lower weights for longer period of time
example: pick a weight and do sets until failure using 50% of your 1 rep max. (you should be going for a minute straight probably)
try to do some leg exercises too
and get in 25 pullups and 25 push ups as well as ab work
Spin class for 60 minutes
1-hour lifting session
try to do 2 exercises per muscle group and do lower weights for longer period of time
example: pick a weight and do sets until failure using 50% of your 1 rep max. (you should be going for a minute straight probably)
try to do some leg exercises too
and get in 25 pullups and 25 push ups as well as ab work
Tuesday June 29th
TMT training session
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Stretch !
1.5 mile warm-up with 4 flights of stairs
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Stretch !
Monday workout june 28th
Cardio day ..... 90 minutes of cardio
then do some fun activities like rock climbing
then do some fun activities like rock climbing
Tuesday, June 22, 2010
Weekend workouts
Saturday -rest day
Sunday
spin and weights
Lifting- 5 sets of 6 reps heavy weight!
ab workout and push ups!
Or training workout on the slope
Use last Sunday's training workout !
Sunday
spin and weights
Lifting- 5 sets of 6 reps heavy weight!
ab workout and push ups!
Or training workout on the slope
Use last Sunday's training workout !
Thursday - Speed day
speed day running
Run 5 miles alternating one minute fast one minute normal pace
Stretch !!!
Run 5 miles alternating one minute fast one minute normal pace
Stretch !!!
Friday Swim
Warm up
100 swim
50 kick
100 swim
50 pull
workout
200 swim (5min)
400 swim (10 min)
600 swim (15min)
800 swim (21min)
600 swim
400 swim
200 swim
Cool down
50 pull
50 kick
100 swim
50 kick
100 swim
50 pull
workout
200 swim (5min)
400 swim (10 min)
600 swim (15min)
800 swim (21min)
600 swim
400 swim
200 swim
Cool down
50 pull
50 kick
Wednesday
cardio and weights
Spin class (cross training)
weights ( 4 and 2 minute intervals - 20sec on 10 off)
rock climb
Spin class (cross training)
weights ( 4 and 2 minute intervals - 20sec on 10 off)
rock climb
Tuesday- Slope day training
warm up loop twice with the stairs
warm up twice doing indian sprints
Do this 3 times with 30 seconds rest between each round:
15 manmaker rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 manmaker rows
AMRAP 7 minutes
hand feet crawl
crab walk
sprint
forearm toe crawl
inch worm
AMRAP 7 minutes
20 lunges
10 burpees
20 mountain climbers
10 box jumps
Do twice- 0.5 mile loop with pull ups and dips
1.5 minute stations
plank
wall sit
one leg inch worm
bicycle abs
windmills
table top one arm/ one leg
squat jumps (45 sec) scissor jumps (45 secs)
side plank
push up rows
knee tucks (45 sec) double feet jumps (45 sec)
plie squats on toes
cobra
lunges
Don't forget to stretch!!!
warm up twice doing indian sprints
Do this 3 times with 30 seconds rest between each round:
15 manmaker rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 manmaker rows
AMRAP 7 minutes
hand feet crawl
crab walk
sprint
forearm toe crawl
inch worm
AMRAP 7 minutes
20 lunges
10 burpees
20 mountain climbers
10 box jumps
Do twice- 0.5 mile loop with pull ups and dips
1.5 minute stations
plank
wall sit
one leg inch worm
bicycle abs
windmills
table top one arm/ one leg
squat jumps (45 sec) scissor jumps (45 secs)
side plank
push up rows
knee tucks (45 sec) double feet jumps (45 sec)
plie squats on toes
cobra
lunges
Don't forget to stretch!!!
Monday June 21st
Endurance cardio!
90 minutes of nonstop cardio ~ try for a long run through the woods
90 minutes of nonstop cardio ~ try for a long run through the woods
Monday, June 14, 2010
Weekend
Saturday - rest day
Sunday - Slope training
warm up loops with Indian sprints and stairs
Three 5-minute rounds of:
sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds
20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!
21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!
Running loop with dips and pull ups
AMRAP 6 minutes x 2
hand-feet crawl
scissor jumps (16)
skate jumps (16)
push ups (10)
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (16)
mt climbers (16)
tricep push ups (5)
Running loop with dips and pull ups
Stations
* use the card with the 20 stations that we started our training in March with
aka the first training card we ever used !
Sunday - Slope training
warm up loops with Indian sprints and stairs
Three 5-minute rounds of:
sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds
20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!
21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!
Running loop with dips and pull ups
AMRAP 6 minutes x 2
hand-feet crawl
scissor jumps (16)
skate jumps (16)
push ups (10)
AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (16)
mt climbers (16)
tricep push ups (5)
Running loop with dips and pull ups
Stations
* use the card with the 20 stations that we started our training in March with
aka the first training card we ever used !
Friday - Just keep Swimming!!!
Swim workout!
warm up
50 kick
100 swim
50 pull
50 kick
Intervals
50 pull (1:15)
100 swim (3:00)
50 swim (1:15)
200 swim (5:00)
100 swim (2:45)
300 swim (7:30)
200 swim (5:00)
400 swim (9:00)
300 swim (7:15)
500 swim (13:00)
400 swim (10:00)
300 swim (7:30)
200 swim (5:00)
100 swim (3:00)
Cool down
50 x 2 swim
*If you dont have time stop after the 500 swim and go to the cool down
warm up
50 kick
100 swim
50 pull
50 kick
Intervals
50 pull (1:15)
100 swim (3:00)
50 swim (1:15)
200 swim (5:00)
100 swim (2:45)
300 swim (7:30)
200 swim (5:00)
400 swim (9:00)
300 swim (7:15)
500 swim (13:00)
400 swim (10:00)
300 swim (7:30)
200 swim (5:00)
100 swim (3:00)
Cool down
50 x 2 swim
*If you dont have time stop after the 500 swim and go to the cool down
Thursday - strength workout
Lift lift lift and then climb lol !!!
Do some full body lifting today!
4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises
2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises
2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Do some full body lifting today!
4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises
2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises
2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Wednesday- cross training
Cardio & strength - spin class and some weights
play outside if its nice out :)
play outside if its nice out :)
Tuesday - Slope Training
4 loop warm up with stairs up 2 and down 1. Remember to do indian sprints on the last 2 loops
Tabata Series( 8 sets of 20 seconds on 10 seconds off)of each:
Side Shuffles
Pushups
Walking Lunges
Situps
AMRAP 7 minutes x 2
10 double feet hops
16 scissor jumps
16 side skates
8 tricep push ups
Running loop with a dips and pull ups
* 3 sets of dips 30 reps then 20 reps then 10 reps (rest 30 seconds between sets)
* 3 sets of pull ups (as many as you can do)
AMRAP 7 minutes
Hand feet Crawl
Crab walk
inch worm
forearm -tiptoe/army crawl
Running loop with dips and pullups
Stations: 1 1/2 minute intervals
wall sit
side lunges
plank
cobra
table top
side plank
one leg inch worm to one-leg side plank
mt climbers
one leg squats
windmill
bicycle crunches
leaps
box jumps
plie tip toe squats
Tabata Series( 8 sets of 20 seconds on 10 seconds off)of each:
Side Shuffles
Pushups
Walking Lunges
Situps
AMRAP 7 minutes x 2
10 double feet hops
16 scissor jumps
16 side skates
8 tricep push ups
Running loop with a dips and pull ups
* 3 sets of dips 30 reps then 20 reps then 10 reps (rest 30 seconds between sets)
* 3 sets of pull ups (as many as you can do)
AMRAP 7 minutes
Hand feet Crawl
Crab walk
inch worm
forearm -tiptoe/army crawl
Running loop with dips and pullups
Stations: 1 1/2 minute intervals
wall sit
side lunges
plank
cobra
table top
side plank
one leg inch worm to one-leg side plank
mt climbers
one leg squats
windmill
bicycle crunches
leaps
box jumps
plie tip toe squats
Monday - Cardio day
Endurance building!!!!!
Push it through a LONG cardio session .... I did 12.5 mile run
Push it through a LONG cardio session .... I did 12.5 mile run
Wednesday, June 9, 2010
Weekend workouts
SATURDAY- Rest day... stretch :)
SUNDAY :
Build endurance so do some cardio -try for 45 minutes (if you are running try for at least 3 miles)
Also lifting/ strength!
Try series of 5 sets of 6 reps for each exercise you do. Try to get in 3 different exercises per major upper body muscle group.
Don't forget to so some core work! Leg raises, bicycle, side crunches, knee-ins, push ups, plank, cobra :)
SUNDAY :
Build endurance so do some cardio -try for 45 minutes (if you are running try for at least 3 miles)
Also lifting/ strength!
Try series of 5 sets of 6 reps for each exercise you do. Try to get in 3 different exercises per major upper body muscle group.
Don't forget to so some core work! Leg raises, bicycle, side crunches, knee-ins, push ups, plank, cobra :)
Monday, June 7, 2010
Friday - Swim !!
Swim workout! You got it !!!
Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim
Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull
cool down 100 swim
Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim
Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull
cool down 100 swim
Thursday - Speed day
Run for speed !
Warm up
one minute fast (push it hard! )
one minute normal pace
~repeat for 30 minutes
5 minutes regular pace
5 minute cool down
Warm up
one minute fast (push it hard! )
one minute normal pace
~repeat for 30 minutes
5 minutes regular pace
5 minute cool down
Wednesday Workout
Spin and weights
Spin for about 45 - 60 minutes
Lift-
-4 minute intervals one exercise per muscle group (20s on 10s off)
-2 minute intervals one exercise per muscle group (20s on/10s off)
-TMT lifting routine (refer to last weeks post for routine)
-core work- 3 -5 ab exercises and 2 back exercises
Spin for about 45 - 60 minutes
Lift-
-4 minute intervals one exercise per muscle group (20s on 10s off)
-2 minute intervals one exercise per muscle group (20s on/10s off)
-TMT lifting routine (refer to last weeks post for routine)
-core work- 3 -5 ab exercises and 2 back exercises
Tuesday TMT Training on the slope !
Push it!!!
4 loop warm up with stairs (up2 down 1)
AMRAP 7 min
one legged squats
skates
tricep push ups
scissor jumps
AMRAP in 4 minutes:
10 air squats
40m sprint
AMRAP - 7 mins
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
4 loop warm up with stairs (up2 down 1)
AMRAP 7 min
one legged squats
skates
tricep push ups
scissor jumps
AMRAP in 4 minutes:
10 air squats
40m sprint
AMRAP - 7 mins
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)
0.5 mile running loop with dips and pull ups
AMRAP - 6 minutes
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)
0.5 mile loop with dips and pull ups
Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes
Sunday, June 6, 2010
Monday- Cardio endurance!!!
Today do as much cardio as you can .. build up endurance!
I suggest an hour to 1 1/2 hour run. If not try doing multiple types of cario- spin to swim to run :) Have fun and try to be outside if it is nice out!
I suggest an hour to 1 1/2 hour run. If not try doing multiple types of cario- spin to swim to run :) Have fun and try to be outside if it is nice out!
Thursday, June 3, 2010
Sunday June 6th
Training on the slope
Warm up loop 3 times with stairs (up 2, down 1)
Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted
AMRAP in 4 minutes:
10 air squats
sprint
AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups
Warm up loop 3 times with stairs (up 2, down 1)
Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted
AMRAP in 4 minutes:
10 air squats
sprint
AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups
Sunday June 6th
Training on the slope
Warm up loop 3 times with stairs (up 2, down 1)
Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted
AMRAP in 4 minutes:
10 air squats
sprint
AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups
AMRAP 7 minutes
16 scissor jumps
16 skate jumps
20 lunges (10 each leg)
5 tricep push ups
Circuit:
Run up slope
Run down
crab walk to the trees
Run loop up and around slope
hand feet crawl to the trees
lunge with twist back to the pine trees
grape vine to the trees then do the running loop around the slope
up and down the slope 6 times
leaps and 2-foot jumps
Stations :
Pick one of the stations cards and do 18 stations hold 1-min rest 15 secs
Warm up loop 3 times with stairs (up 2, down 1)
Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted
AMRAP in 4 minutes:
10 air squats
sprint
AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups
AMRAP 7 minutes
16 scissor jumps
16 skate jumps
20 lunges (10 each leg)
5 tricep push ups
Circuit:
Run up slope
Run down
crab walk to the trees
Run loop up and around slope
hand feet crawl to the trees
lunge with twist back to the pine trees
grape vine to the trees then do the running loop around the slope
up and down the slope 6 times
leaps and 2-foot jumps
Stations :
Pick one of the stations cards and do 18 stations hold 1-min rest 15 secs
Friday June 4th
Cardio-Speed day
Try to do tempo mile repeats for 5 miles
(Try for a fast pace like 7 minute mile of you can)
Remember the key to the workout is fast and short !
Try to do tempo mile repeats for 5 miles
(Try for a fast pace like 7 minute mile of you can)
Remember the key to the workout is fast and short !
Tuesday, June 1, 2010
Wednesday June 2nd
Cardio day!
60 minute swim
45 minute spin or cardio
Play a sport (frisbee or basketball or another sport)
Try for 90 minutes of cardio * definitely get in the pool!!!
Swim intervals
warm up
50 kick
100 swim
50 kick
workout
8x 25 (45 secs)
8 x 50 (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1 x 300 (7:30)
1 x 400 (10:00)
1 x 500 (13:00)
2 x 100 (2:45)
cool down
50 kick
50 swimm
60 minute swim
45 minute spin or cardio
Play a sport (frisbee or basketball or another sport)
Try for 90 minutes of cardio * definitely get in the pool!!!
Swim intervals
warm up
50 kick
100 swim
50 kick
workout
8x 25 (45 secs)
8 x 50 (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1 x 300 (7:30)
1 x 400 (10:00)
1 x 500 (13:00)
2 x 100 (2:45)
cool down
50 kick
50 swimm
Thursday June 3rd
TMT Training * Do outside but have dumbbells for push press
Warm up loop twice with stairs
Three 5-minute rounds of:
Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds
AMRAP
sprint
20 pushups
30 dips
Squats
AMRAP 6 minutes
pushups
sprint
AMRAP 7 minutes
Box Jump (10)
squats (15)
Burpee (5)
AMRAP 7 minutes
one legged squats (10 each leg)
skates (16)
tricep push ups (6)
scissor jumps(16)
The Slope Running loop with dips and pull ups TWICE
Stations 1 minute intervals 15 seconds rest inbetween
1. plank
2. cobra
3. plie squats on toes
4. wall sit
5. side plank
6. crab walk
7. windmills
8. hand-feet crawl
9. table top one arm, one leg
10. lunges with a twist
Stretch
Warm up loop twice with stairs
Three 5-minute rounds of:
Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds
AMRAP
sprint
20 pushups
30 dips
Squats
AMRAP 6 minutes
pushups
sprint
AMRAP 7 minutes
Box Jump (10)
squats (15)
Burpee (5)
AMRAP 7 minutes
one legged squats (10 each leg)
skates (16)
tricep push ups (6)
scissor jumps(16)
The Slope Running loop with dips and pull ups TWICE
Stations 1 minute intervals 15 seconds rest inbetween
1. plank
2. cobra
3. plie squats on toes
4. wall sit
5. side plank
6. crab walk
7. windmills
8. hand-feet crawl
9. table top one arm, one leg
10. lunges with a twist
Stretch
Tuesday June 1st - Strength :)
30 minutes of cardio
4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises
2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises
2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Stretch
4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises
2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises
2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press
TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups
Stretch
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