Work Out Of The Day

I hope your Monday was as fun as mine was, really kicked butt today in my bike bootcamp and I know those that were there will be hurting tomorrow.  

Here is a little core workout for you to help you kick your week off.  

Round 1:

Medicine Ball Axe Chops

Reverse Crunch on Decline Bench

Step Up with Medicine Ball Twist

Hanging Knee Raise

Bench Pike

Round 2: 

Side Plank Hip-Up

Stability Ball Roll Outs

Stability Ball Pike

Stability Ball Crunch 

Stability Ball Back Extensions

Just a little something fun to add to your workout.  As always enjoy and be safe.

New Workout

This is a circuit that will hit all the major muscle groups and not take more then thirty minutes to complete.

Bar Squats: 2 sets of 12-15 reps

Lunges: 2x 12-15

Dumbbell Flys: 2x 12-15

Bent Over Barbell Row: 2x 12-15

Shoulder Press: 2x 12-15

Alternating Dumbbell Curls: 2x 12-15

Rope Tricep Extension: 2x 12-15

Med Ball V-Sit Twist: 1x 20

Bicycle: 1x 20

Abdominal Pike: 1x 20

There are a couple ways to do this circuit.  Either do both sets for each exercise before moving on to the next or do one exercise after the other.  You can also vary the intensity by taking short breaks between sets and exercises making things a little tougher with small breaks.  Have fun.  

Workout-O-The-Day

Hey Guys,

Here you are with todays workout.  

ROUND 1

5 Laps of lateral band walks

Bulgarian Squats: 2 sets of 20 reps

Mountain Climbers: 2 sets of 20 reps

Push-ups: 2 sets of 20 reps

Pikes: 2 sets of 20 reps

Intervals on the erg:

For these intervals start with a minute warm-up then go for two-minutes at a sprint, slow for a minute and repeat the two-minutes.  This should take about ten-minutes.

ROUND 2

Inverted Pull-Up: 2 sets of 20 reps

Step-Ups: 2 sets of 20 reps

Bosu Walk-Over Pushups: 2 sets of 20 reps

V-Sit Twist: 2 sets of 20 reps

Burpees: 2 sets of 20 reps

Have fun with this workout and look for a new one tomorrow.

Five-By-Five (5X5)

Now this is a fun quick workout great for anyone that is a little crunched for time and wants a little something to kick their butts.  The 5X5 workout is simple and effective utilizing 5 exercise in 5 sets with 5 reps.  I know it doesn't sound like much but when you use the right weight, heavy to moderate, you will burn tons of calories and keep your metabolism jacked for hours.  

The Program: #1

- Dead lifts: 5x5

- Bent Over Rows: 5x5

- Curls: 5x5

- Front Squats: 5x5

- Shoulder Press: 5x5

The Program: #2 

- Burpees: 5x5

- Mountain Climbers: 5x5

- Step Ups: 5x5

- Push-ups: 5x5

- Pull-ups: 5x5

There, that should hold you over.  All of the exercises listed above can be looked up in You Tube or by just doing an image search.  Don't hesitate to contact me if you have any questions.