Cardio/Strength/Flexibility

DAY 1

Legs, Chest, Upper Back

Leg Series

1 Minute Rower

1 Minute Standing  (20 pound) DB Squats

1 Minute Standing Quad Stretch (30/30) Hold ankle.

45 Second Break, Hydrate

 

Chest Series

1 Minute Speed Bike (Adjust seat to #8. Adjust resistance with “Red” lever to your ability, rpm=100+)

1 Minute TRX Chest Press

1 Minute Butterfly, Stretch w/Resistance Band mounted on wall.

45 Second Break, Hydrate.

 

Upper Back Series

1 Minute Life Fitness Elliptical (Check HR by squeezing handles. Use Quick Start, Resistance 12)

1 Minute TRX Inverted Row

1 Minute Hamstring Stretch w/Resistance Band mounted on wall. Keep both legs straight, try to touch toes with both hands.

45 Second Break, Hydrate.

 

Leg Series

1 Minute Life Fitness Recumbent (with seated back rest) Bike (Use Quick Start, Resistance 12, Check HR by squeezing handles on side of device, rpm=100+)

1 Minute Double Leg Bridge on Mat (Hold (2) 20 pound DB on Hips)

1 Minute Low Back/Hip/Oblique Stretch

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat. (30/30)

 

45 Second Break, Hydrate

 

Chest Series

1 Minute Treadmill (Quick Start, Jog = 6mph, Swing arms above heart)

1 Minute Flat Bench 20 pound DB’s, Fly

1 Minute Split Stretch w/Resistance Band mounted on wall.

45 Second Break, Hydrate.

 

Upper Back Series

1 Minute 2 Arm 20 pound (black) Kettlebell Swing 

1 Minute 25 pound DB Row (30/30)

1 Minute Hurdle Stretch w/Resistance Band mounted on wall. One leg straight, opposing foot on inside of straight leg/upper thigh. (30/30)

Series complete.

DAY 2

Shoulders, Biceps, Triceps

Shoulder Series

1 Minute Rower

1 Minute (2) 12 pound DB Standing Overhead Press

1 Minute Scorpion Stretch (30/30)

Supine Scorpion Instructions:

Supine (face up) Scorpion on Floor

Start lying face up on mat with arms straight out to the side, palms down, right leg straight in the air, and left leg straight and on the floor. Lower (use a 15 second count down) the right leg to the left across your body and down aiming the right foot toward the left hand. Keep both legs straight and both shoulders on the mat.

 

Biceps Series

1 Minute Elliptical, Resistance 10

1 Minute Standing (2) 15 pound DB Hammer Curl

1 Minute Prone (face down) Scorpion

Prone Scorpion Instructions:

Start lying face down on mat with arms straight out to the side, palms down, right leg bent 90 degrees, left straight and on the mat. Lift the right leg up and across your body aiming it toward the left hand. Keep left leg straight and both shoulders on the mat. (30/30)

45 Second Break, Hydrate.

 

Triceps Series

1 Minute Treadmill (Quick Start, Speed 3.5mph, fast walk, Jog = 5mph, Swing arms above heart)

1 Minute Behind the Neck Overhead 20 poundd DB Extension

1 Minute  Abdominal/Low Back Stretch on Stability Ball, Face Up.

Instructions:

Place curve of your back on curve of ball. Slowly reach back, support head.

45 Second Break, Hydrate.

Shoulder Series

1 Minute High Knee/Butt Kick (30/30)

Kick/Lift Right knee up towards chest while you swing left arm up. Bring Right foot down  stepping on floor then kick Left foot back and up towards glute (Butt Kick) while you swing right arm up. Alternate back and forth (Right High Knee, Left Butt Kick)

1 Minute Standing 5 pound DB Front Rotation

1 Minute Standing Toe Swipes (30/30)

Standing Toe Swipe instructions:

Bring R. leg forward and out to he right slightly with toe pointed up and foot resting on heel. Keep leg straight. Bend left leg and reach down toward floor with both arms behind right knee leg and try to touch floor. Bring both arms forward and try swipe on the outside of the right foot. 

Bicep Series

1 Minute Mountain Climber (Use the large step up stand to support your body)

1 Minute Incline Bench (face down) 10 pound DB Curl

1 Minute Hip Stretch (30/30)

Hip Stretch Instructions:

Sit on mat with left leg straight out in front of you. Bend right leg and bring right foot in towards groin touching inner left thigh. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor.

Tricep Series

1 Minute Rower

1 Minute 20 pound DB Head Crusher (1 DB)

1 Minute Cat Stretch/Reach and Extend (30/30)

Cat Stretch Instructions:

Start on mat face down on both hands and kneeling on both knees. Keep arms straight. Arch back. Hold 30 seconds. Reach with right arm underneath left arm close to the floor as far as you can reach to the left. Bring right arm back while placing right hand behind head while twisting right elbow upward.

DAY 3

Abdominal Series

1 Minute Knee to Chest, Knee to Elbow, Hip Around (30/30)

Instructions:

Knee to Chest/Knee to Elbow/Hip Around

Stand with feet shoulder width apart, arms out to the side, straight at ear level. Lift Right Leg and Bring Right Knee into Chest, lower Right Leg. Lift Right Leg and Bring Right Knee out to touch Right Elbow (keep arms straight, do not lower). Lower Right Leg. Lift Right Leg and bring Bring Hip/Knee Around the right side of your body and touch floor with your right foot behind yourself and to the right. Lift right leg back to start position. 

1 Minute Decline Sit Up (Arms crossed across chest)

1 Minute Walking Inch Worms

Instructions:

Walking Inch Worms

Start in a front plank position, straight arms and body straight from neck to ankle. Keep legs straight and arms straight shoulder width apart. Take small 1 inch steps with each foot alternating steps toward your hands. When you reach the point where you cannot perform any more steps without bending legs, stop. Walk hands forward with small hand steps until you are in the original starting/front plank position. 

 

45 Second Break, Hydrate.

 

Oblique Series

1 Minute Monster Kick

Instructions:

Monster Kick. Raise/Swing right leg as high as you can straight out in front of your body keeping leg straight. Swing/Windmill right arm at the same time you are raising your right leg and touch the right hand to the right foot while your right leg is still elevated. Repeat with right leg/left arm. Repeat with right leg/ both arms.

 

Switch to Left Leg, left arm. Left leg, right arm. Left Leg both arms.

 

1 Minute Standing 25 pound DB Side Pull (30/30)

1 Minute Standing Karaoke Stretch (30/30)

Instruction:

Start in standing position with feet shoulder width apart, arms straight out to the side, parallel to the floor, palms down (this arm position is called the Airplane position). 

 

Step and bring right foot/leg behind the left foot/leg. (lean to the left with right arm crossing over your head pushing to the left) and left arm across front of your body (pushing to the right). Push right hip out to the right (stretching obliques), hold 15 seconds. 

 

Bring arms back out to the Airplane position. Reach down toward toes with both hands keeping both legs straight (stretching hamstrings), hold 15 seconds. Rise back up to Airplane position and bring legs/feet back to the starting position (shoulder width apart) 

 

45 Minute Break. Hydrate.

 

Low Back Series

1 Minute Burpee

Instruction:

Squat down to the floor, place both hands on floor in front of you. Thrust both feet back until you are in a long plank position. Thrust both feet back to a squat position. Stand.

1 Minute Stability Ball Hyper Extension (Lie face down on ball, feet against wall and on floor.

1 Minute IT Band Stretch (30/30)

Instructions:

IT Band Stretch

Lie down on mat side lying on right side. Grab left ankle (not foot) with left hand and pull in towards left glute. Lift your right leg and place right foot/ankle on top of left knee. Push down towards floor.

45 Second Break, Hydrate.

 

Abdominal Series

1 Minute 20 pound KB High Pull

1 Minute Single Leg Alternating Lift, Crossover Sizzors, Opposite Elbow/Knee Bicycles (20/20/20)

Face up on mat.

1 Minute 20 pound DB Pullover Stretch on Flat Bench. Lie down on bench perpendicular with shoulders and head supported.

 

45 Second Break, Hydrate.

 

Obliques Series

1 Minute Speed Bike

1 Minute Hip Raise on Mat. 30/30

1 Minute Low Back/Hip/Oblique Stretch

 

Instructions:

Lie down on mat in the Supine (face up) position. Place arms out to the side, palms down. Keep both legs bent with both feet on top of mat, bottom of feet down. Bring both knees down to the right side keeping both feet stacked on top of each other. Touch bottom knee to mat, keep both knees together and keep shoulders on mat.

 

45 Second Break, Hydrate.

 

Low Back Series

1 Minute Treadmill, 5 mph

1 Minute Superman on flat bench.

1 Minute TRX Windmill (30/30)

 

Instructions:

 

TRX Windmill

Face away from the wall holding both handles with arms parallel to floor.Make sure both straps are fully extended without any slack. Keep chest upright and forward. You should feel a slight stretch across the chest. Bring R. leg forward and L. leg behind you. Rotate both arms and from the waist up your body/hips to the right. Keep both arms 180 degrees apart. Switch leg position.