FULL BODY HITT

  1. Box jump burpees
  2. Skipping
  3. mountain climbers
  4. ball wall squats
  5. jump squats+ jump lunge each side
  6. jumping jacks
  7. Bench side jumps

Repeat circuit 3 times through, 45 seconds of each exercise with a 30 second rest in between each exercise.

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Glute Isolation Workout

  1. Warm up 5-10 mins on stair master

Super set 1: Pushdowns on assisted pull up machine X12 each leg + cable squats with cable bar resting on shoulders (like a front squat) x 12

Superset 2: Reverse lunges with bar and foot elevated on plate or low box x10 each leg + cable kickbacks x 12 each leg

Superset 3: Hamstring curl machine x 12 + ball bench raises with yoga ball in between feet x 15 ( squeeze and get as high as you can )

Superset 4: single leg deadlifts with dumbell x 12 each leg + 1 leg bench thrusts (back on floor heel on bench) x 12 each leg

 

Upper Body Blast

  1. push-ups (15-20)
  2. mountain climbers (1min)
  3. squat + press (20) with 5-15 lb dumbells
  4. bent over row (15) with 5-15 lb dumbells
  5. high plank hold (30-60 sec)
  6. tricep dips on bench (15-20)
  7. bicep curl + wall sit (12-15) with 5-15 lb dumbells
  8. 1/2 burpees ( hands on ground the whole time, jump feel in & out ) (20)

*** Repeat circut 3 times with 1 min rest in between each***

FULL BODY CARDIO

1.Frog jumps x 20

2.Mountain climbers x 30 sec

3.Reverse Lunge Kick x10 each leg

4. Burpees x10

5.Kettle Bell swings x 20

6.Body Ups x 10 each side

7.Jump squats x10

8.Push up rolls x 10

9.Jumping jacks x 1 min

10.Plank touches x 30 sec

***Repeat circuit 4 times with a 1 min break in between each.

Booty Building Workout

booty

Warm up: jog for 5 mins, or 100 jumping jacks

Walking lunges x 10 each leg or 20 meters ( advanced use dumbells or bar also)

10 jump squats

15 leg kickbacks (each leg) -advanced use resistance band or cable cuffs

15 squats (advanced use barbell or dumbells)

15 deadlifts with dumbells or bar (remember to squeeze)

1 min ski jumpers

15 hip thrusts with bench + bar

15 pulse squats ( little movement squeeze and hold )

10 donkey kicks (each leg)

*repeat circuit 2 or 3 times depending on fitness level* 30 sec break in between circuit  

Workout of the Week

workout

Body Weight workout you can do anywhere!

Warm up– 30 jumping  jacks

  1. 25 push-ups ( beginner level on knees)
  2. 1 minute mountain climbers
  3. 25 squats
  4. 10 burpees
  5. 30 sec. plank
  6. 10 lunges (each leg)
  7. Side jumps
  • Repeat circuit 3X or more if you want to challenge yourself.
  • Should take no longer than 30-40 minutes
  • 30-60 second rest in between each circuit
  • Stretch all worked body parts as a cool down when finished