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

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