CORINNE A. 

 

 

Perform the exercises in the order listed three times each.

Hydrate often and do not workout on an empty stomach. You may consume fruit right before working out or eat a regular meal (protein and carbohydrate) 1 1/2 hours prior to the workout.

 

Exercise #1(Legs, Biceps, Shoulders)

Dumbbell Squat Combination Curl Combination Shoulder Press  with 8 pound dumbbells x 12 repetitions

Squat keeping dumbbells fully extended with arms at your side, palms in, stand and curl dumbbells up to chest level, press dumbbells overhead extending arms straight.  

First set feet together, second set feet shoulder wide, third set feet wide (point toes outward)

Exercise #1A (Legs)

Squat Only 

15 pound DB’s x 15 reps (slow and controlled)

Exercise 1B (Biceps)

Curl Only 10 pound DB’s x 15 reps (slow and controlled) {Use a hammer grip, palms in, keep elbows back}

 

 

Exercise #2 (Chest, Low Abs)

Dumbbell Chest Press/Leg Lifts, on flat bench with 15 pound dumbbells x 12 repetitions (slow and controlled) 

Lie face up on flat bench holding dumbbells wide (outside of shoulder width) just above chest height. Keep legs straight and just above bench height. Press dumbbells upward over center of chest extending arms straight while lifting legs straight up as far as you can.

 

Exercise #3 (Upper Back, Triceps)

Dumbbell Pullover Combination Head Crusher on Flat Bench with 10 pound dumbbells x 12 repetitions.

Lie Face up on flat bench and hold dumbbells above chest with arms locked in the slightly bent position. Keeping arms locked in the same slightly bent position, lower dumbbell behind your head as far as your flexibility allows. Bring dumbbell back to the start position and perform the headcrusher for the triceps this time bending the arms bringing the dumbbells to side of head using the tricep only for the repetition. 

 

Exercise #4 (Legs)

Figure 8 Pass Thru with 20 pound kettlebell (making a figure 8 while you squat) x 15 repetitions each way

Start with feet wide holding kettlebell with right hand. Squat while bringing kettlebell  to the front of your body and thru and around left leg exchanging with the left hand. On the way back up to the standing position, exchange the kettlebell back to the right hand while squatting and thru and around the right leg.

 

 

Exercise #5 (Legs, Shoulders)

Kettlebell High Pull

Start with feet wide and kettlebell on floor between feet. Squat down and grab kettlebell handle and lift kettlebell to chin level. Use legs mostly and spring off floor in a dynamic movement.

20 pounds x 15 reps

 

Exercise #6 (Shoulders, Obliques, Balance)

Kettlebell Overhead (Single Arm) Press Same Elbow Same Knee

Start with kettlebell in the overhead position with your right arm. Lower kettlebell down with right arm and bring right knee up as you touch right elbow to right knee. Switch side after 12 reps.

12 pound Kettlebell x 12 reps each side. 

 

Exercise #7 (Chest, triceps, core)

Push up on Bar (on top of bar) of your Multi Purpose Device

Wide hand spacing, position body so bar is just under chin. Slow controlled speed

Set #1 x 10 reps lower bar

Set #2 x 8 reps lower bar

Set #3 x 6 reps raise bar

Set #4 x 8 reps raise bar

Set #5 x 10 reps 

 

Exercise 7A (TRX)

TRX Chest Press (Crazy 8) x 8 

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed.

 

Exercise #8 (Upper Back, biceps, core)

Inverted Row on Bar (Hang down below bar) of your Multi Purpose Device

Wide hand spacing, position body so bar is just under chin. Slow controlled speed

Set #1 x 10 reps lower bar

Set #2 x 8 reps lower bar

Set #3 x 6 reps raise bar

Set #4 x 8 reps raise bar

Set #5 x 10 reps 

 

Exercise #8A

TRX Inverted Row (Crazy 8) x 8

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed.

 

Exercise #9 

TRX Front Plank x 1 minute

 

Exercise #10 

Standing Right High Knee (left arm swing)/Left Butt Kick (right arm swing) x 15 each leg (Switch) with wrist and ankle weights.

 

Swiss ball squat. 

Place ball against wall. Lean against ball with curve of back against curve of ball. Squat to ninty degrees holding 5 pound dumbbells by your side. Hold 45 seconds. Then perform 7 full reps 2 count up,  count down with dumbbells. After 7 reps, hold again for 45 seconds at ninty degrees with dumbbells. 2 sets.

 

Inner thigh exercise on floor with ankle weights.

Lie back on floor face up. Arms out to side, palms down. Elevate legs straight up above  chest. Separate legs as far as your flexibility allows. Hold 45 seconds.

After 45 seconds bring legs together  (2 count in) and separate  (4 count out) x 8 reps. After 7 reps, hold legs apart again 45 seconds. 2 sets

 

Glute double leg bridge 

Lie down on floor face up with 25 pound plate on top of upper quads. Elevate hips, push off heels, squeeze glutes for 1 minute. After 1 minute, remove weight and perform 10 reps by raising hips 2 count up, 4 count down. Squeeze glutes each rep. 3 sets.