Exercise Routines

 

 

 

 

Cardio Day 5

 

Split Squat Plank

 

Squat Hop 2 Pull-ups

 

Bicycle Crunch Hold

 

Plank Run-Stand

 

Side Plank to Side Plank

 

Sin. leg calf hop-jacks-Sin. leg hop

 

Straight Leg Sit Up-Vsit

 

3min jack bp

Cardio Day 4 

 

Hindu Plank

 

Clean & Jerk

 

Renegade Row

 

Spider Push-ups

 

*10 Jumping Jacks

 

Jumping Knee Tucks

 

/10 km Bike Ride

Cardio Day 2 

 

Squat Hops

 

Pull-ups

 

Swings

 

Lunges

 

Shoulder Press

 

Knee to Elbows

 

BP

 

Ball Throw

 

Run

 

Cardio Day 1 

 

5 min Sprint

 

3 min Plank

 

20 Deadlift Kbell

 

20 F/B Lunges

 

5 min Sprint

 

20 Push Press

 

20 Push-ups

 

20 Pull-ups

 

20 Sit-ups

 

20 Flies

 

5 min Sprint

 

20 Bo up rows

 

100 Bicycle crunch

 

20 Shrugs

 

100 Calf Raises


Day 1 Bum month

(20 DB Squats, 1 min 1 leg step ups) *2

(20 DB Split squat, 1 min 1 side leg step ups) *2

(20 Single sided Lunges, 1 min 1 leg step down) *2

(20 single sided deadlifts, 1 min 1 leg back cross steps) *2

(20 Sumo deadlifts, 50 bench hip lifts) *2

100 calf raises

Great Abs #1 (3*25)

Leg pull ins – Oblique crunches – Plank and side leg lift (1 min) – Frog sit ups

Great Abs #2 (3*25)

Side jack knife – Seated weighted twist – Plank jacks (1 min) – Seated knee tucks

Great Abs #3 (3*25)

Toe touchers – Weighted torso rotations – Weighted side bend – Reverse crunch

KBELLS

TGU
Swing
Alt Cleans
Back lunge alt Press
Iso Deadlift Clean Squat
Iso Snatch Windmill Squat FS
Dble Snatch TGD

Bike May 2011

10 min warm up (rpm over 90, gear 5-8)

Hill climb 1 min each

gear 12, 12, (stand) 15, 13, 13, (stand) 15, 14, 14,
(stand) 15, 15 (seated)

3 min recovery (rpm over 80, gear 5-8)

Standing hill climb 1 min each

gear 15, 16, 17, 18, 19 (rpm from 70 to 50)

3 min recovery (rpm over 80, gear 5-8)

Sprints 30 s each gear 9 – 11 (9 min – 18 intervals, rpm from 120 to 90)

40 min

15 min gear 9 -12 at 100 rpm and plus to get close to 25k/hour

5 min cool down

Body ball routine

Chest press
Prayer rolls
Chest flies
Plank feet on
Seated one leg shoulder press
Side leg
Back hypersextensions
Wall obliques
Ab curls
Reverse flies
Wall plank
Wood chop leg raise
Ham roll
Lying ball scissors

Dina

  • 1 Km bike ride
  • 10 Box jumps
  • 10 Spiderman push ups
  • 10 Squat jacks
  • 10*2 Plank and KB row
  • 10*2 V KB wood chop
  • 10 Sprawls
  • “Estelle”, 3 * for time!
  • 5 forward rolls
  • 10 side plank leg lifts
  • 15 handstand push ups
  • 20 Barbell Thrusters
  • 30 m Dble KB farmer walks

LANCE

  • 40′ Lateral Run
  • 30s Plank
  • 10*2 Groiner
  • 10*2 Lunge with Side Bend
  • 10*2 Elbow-to-Foot Lunge
  • 10 Sumo Squat to Hop
  • 10 Kbell Goblet Squat
  • 10*2 Pistol Squat
  • 10*2 Single-Leg Deadlift
  • 25 Single Arm Kbell Swing R
  • 20 High Box Jump or Step Ups
  • 25 Single Arm Kbell Swing L
  • 10*2 Split Squat Hop

Monty

  • 15 chin ups
  • 15 chest press
  • 15 * 2 pistol squats
  • 15 BO rows
  • 15 handstand push ups
  • 15 DB deadlifts
  • 15 dips
  • 15 hip lift
  • 100 bicycle
  • 1.5K bike ride

NANA

  • 100 skips
  • 20 back extensions
  • 20 box jumps
  • 20 burpees
  • 20 dips
  • 20 knee to elbows
  • 20 wall ball
  • 20 sit up twist

Oprah’s own!

  • 20 Ball climber
  • 20 Jacks
  • 20 Ball jacks
  • 20 Scissors
  • 20 Squat thrust ball throw
  • 10 Burpees (no p/ups)
  • 10 Lat raises
  • 10 shoulder presses
  • 10 push ups
  • 10 Russian twists
  • 2 km ride (level 12-15) Standing

Keiser geared 1

  • 10 min warm up
  • Hill climb 1 min each
  • gear 9, 10, 11, 12, 13, 12, 11, 10, 9
  • 3 min recovery
  • Standing hill climb
  • gear 11, 12, 13, 14, 15, 14, 13, 12, 11
  • 3 min recovery
  • Sprints 30 s each gear 9
  • rpm 90, 80, 100, 80, 110, 80, 120, 80, 120, 80, 120, 80
  • 40 min
  • 15 min gear 9 at 100 rpm and plus
  • 5 min cool down



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