Thursday Gym Workout

Location: Gym

Equipment needed: Barbell (40-100lbs), Dumbbell set (15-25lbs)

Time Needed: 25-35 minutes

Warm-Up: 5 minute treadmill

Workout: 3 sets 

-Thruster to Overhead Squat:  Perform a thruster (front squat to overhead press with barbell) Hold overhead and perform an overhead squat. 10 reps

-Mountain Climbers: 25 reps

-Bicycle Sit Ups Alternating Fast to Slow
10-5-10-5-10-5-10-5 (60 reps)

-Push-Up Rows: Use Dumbbells, perform a push-up and perform a row with one arm. Repeat with other arm:  10 reps

-Dumbbell Side Lunge: Using the same dumbbells as before, perform a sideways lunge, repeat to other side. 16 reps (8 each side)

-Burpees: 10

-Rest: 1 minute, Repeat

Extra Core:

5 minute Plank:

Regular Plank: 1:30 minutes
Right Side Plank: 1:00 minute
Left Side Plank: 1:00 minute
Back Plank: 1:30 minute

Tuesday Dumbbell Workout

Location: Gym

Equipment needed: Dumbbells (Various)

Time Needed: 25-40 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 4 sets timed. Do as many as possible with good technique, 1 minute rest in between sets.

-Goblet Squat: (Hold Dumbbell (50-90 lbs) with both hands in front of your chest. Squat down, making sure to keep your chest up and knees behind your toes. Repeat)-1 minute

-Push-up Row: (Push-up position holding dumbbells (10-20lbs). Do a push up, row with one arm pulling your elbow back and bringing the dumbbell up toward your side. Repeat with other arm)-1 minute

- Alternate:
Lateral Jump: (Feet together, push off outside foot and land on opposite foot traveling sideways. Land and spring the other direction, repeat)- 30 seconds
Alternating Lunge Jump: (Conduct a lunge, jump and switch legs in midair, land and conduct a lunge on the other side, repeat)-30 seconds

-Dumbbell Press: (2 Dumbbells (20-40lbs) and hold them shoulder height. Press them above your head, bring them back to shoulder height in a controlled motion. Repeat)- 1 minute

-Alternate:
Burpees: 30 seconds
Mountain Climbers: 30 seconds

Rest: 1 minute

ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.

5 Minute Plank: (Continuous plank for 5 minutes, switching to target different muscles)

-Regular Plank: (Push-up position on elbows with back straight)- 1:30
-Side Plank: (On left or right side, balance on elbow with alternate arm straight up in the air for balance.)-1:00
-Alternate Side Plank: (Same on alternate side) 1:00
-Back Plank: (Lying on your back, pick legs up and raise shoulders off the ground. (Tip: Put hands under tailbone to help lower back strain. Those with a stronger core can try reaching toward their feet with both arms and holding in that position)  Keep your shoulders and feet off the floor.- 1:30

Finish:

-Bicycle sit-ups: 100

Pictures and Videos to Come

Monday Minute Challenge: Bodyweight Workout

Location: Home

Equipment needed: Pull-up bar

Time Needed: 20-25 minutes

Warm-Up: 2:30 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -1 Minute Jog In Place
    -1 Minute Rest

Workout: 3 sets @ 1:00 minute per set. 1 minute rest in between sets (Total time: 17 minutes)

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)

-Chest/Cardio Alternate: Pushups-10 reps
                                    Mountain Climbers: 20 reps

-Legs Alternate: Squat-1 rep
                         Lunge: Lunge, then squat and repeat with the opposite leg-1 rep

-Abs Alternate:
                 Bicycle Sit-ups-15 reps (both sides cycle=1 rep)
                 Heels to Heaven-5 reps (Lie on back with both legs up in the air. Lift heels to ceiling)
                 Marine Sit-up-10 reps (Sit up position, arms crossed gripping biceps and tucked against chest/upper abs. Sit-up and touch legs without breaking technique. Repeat)                

-Pull-up Alternate: (If no pull-up bar: Tricep dips (10 reps), Supermans (Lie flat on stomach, raise arms and legs simultaneously working lower back. 15 reps), Spiderman Pushups (5 reps).

                 Regular Pull-up-5 reps
                 Tricep Pull-ups (Grip hand facing hand)-5 reps
                 Chin-Ups (Inward Facing Grip)-5 reps

-Rest: 1 minute, Repeat

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Thursday Challenge Weight Workout

Location: Gym

Equipment needed: Barbell (weight dependent on personal preference: Range 50-110lbs)

Time Needed: 25-50 minutes

Warm-Up-5 Minute Warm-Up (Treadmill, etc)

Workout: 5 sets, 1 minute rest in between sets. (If you don't need a full minute, do 30 seconds)

-Barbell Row: (Barbell in hands, legs straight, lean forward keeping the back straight. Pull the bar toward your chest as you lean over, pushing shoulder blades inward working your back muscles)-8 reps

-Front Squat to Press: (Start with the bar in front squat position. Conduct a front squat, at peak of squat press the weight above your head, return to front squat position and repeat.): 8 reps

-Barbell Lunges: (End the previous exercise with the bar on your back. Step forward in a lunge, keep your back straight and your knee behind your toe on the lunge. Repeat with other leg)-16 reps (8 each leg)

-Squat to Press: (With the bar still on your back, perform a squat. At peak of squat press the bar above your head then lower down into the same position carefully. Hint: step to one side for the squat, press up, step to the other side, press up, etc. Repeat)-8 reps

-RDL to Shoulder Roll: (End previous exercise with bar in front of you hanging. Keep knees straight, back straight, bend forward lowering the bar below knee level. Keeping back and knees straight, raise back up and at apex, roll shoulders backward keeping head looking straight ahead. Repeat)-8 reps

-Pushups: (Put down the bar, perform pushups)-20 reps

ABS: Following completion of the workout, these ab exercises can be utilized for extra core strength.

4 sets:

-Russian Twist: (Sitting down with legs raised, twist from side to side touching the floor with your hands. Utilized weight for extra resistance-25 reps (1 full twist=1 rep)

-Alternating Toe Touches: (Laying flat on your back, raise your right foot simultaneously reaching with your left hand to touch. Repeat with the other leg and arm, then raise both feet and touch them with both hands. That is 1 rep.  Hint: For a greater challenge, keep the leg not in action levitated above the ground.)-10 reps

Finish:

-Bicycle sit-ups: 100

Pictures and Videos to Come

Wednesday Body Weight Workout

Location: Home

Equipment needed: None

Time Needed: 20-25 minutes

Warm-Up: 5 minutes

    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout: 5 sets as fast as possible

-Shadowbox: (Uppercuts, jabs, hooks, kicks & knees if you're comfortable)- 1:00 minute

-Squat to Front Kick: (Do a squat then front kick one leg, repeat with other leg)-20 reps

-Diamond Pushups: (Pushup position with your hands close together so they create a diamond shape between them) 10 reps

-Mountain Climbers: (2 legs=1 rep) 25 reps

-Spiderman Pushup: (Pushup position with legs seperated, conduct a pushup and while lowering your body bring your right knee up to your right elbow. Lower the leg back down when pushing up. Repeat with other leg)-10 reps

-Bicycle sit-ups: (2 legs=1 rep)-100 reps

Pictures and Videos to Come

Tuesday Body Weight Workout

Location: Your Room

Equipment Needed: Shoes, Pull Up Bar (Optional)

Time Needed: 25 Minutes

Warm Up: 5 Minutes
    -30 Seconds High Knees
    -30 Seconds Jumping Jacks
    -30 Seconds Butt Kicks
    -30 Seconds Mountain Climbers
    -1 Minute Jog In Place
    -1 Minute Jumping Jacks
    -1 Minute Rest

Workout:

First Cycle:
(3 minutes total)

30 Seconds of Sit-ups with an upper cut at the top (Making sure to twist the core as the uppercut is thrown).

30 Seconds, 5 pull ups and then hang holding one knee up for 5 seconds (Alternate after every 5 pull ups).

Repeat this cycle 3 times in a row non stop movement.

If there's no pull up bar, make them hand stand push ups.

Second Cycle:
(4 minutes total)

40 Seconds body weight squats with alternating front kicks at the top.

20 Second hold in a 90 degree squat position.

Repeat this cycle 4 times non stop movement.

Third Cycle:
(4 minutes total)

40 Seconds of push ups with 2 alternating punches at the top of every push up (left and right).

20 Second hold in a plank position with elbows on the ground.

Repeat this cycle 4 times non stop movement.

Closing Core:
(6 minutes total)

1 Minute side plank position alternating sides, 3 sets each side.

Cool Down Stretch:
(Remaining 3 minutes)

Pictures and Videos to Come