Category: Fitness Challenge Weekly

Hello Everyone,

So this week I started off with legs and shoulders.  I think it is a great overall workout if done right and to your max reps each time.

Do each exercise one after the other!

-Curtis P’s – 12 / 14 / 16 / 8                                      Curtis P’s

– Squat Jumps 12 / 14 / 16 / 8                                   Squat Jump

– Step ups 24 / 28 / 32 / 16                                        Step Up

– Lateral Raise 12 /14 / 16 / 8                                    Lateral raise

– Shrugs 12 / 14 / 16 / 8                                              Shrug Raise

– Skaters 12 / 14 / 16 / 8                                            Skater Variations

R: 2 minutes & repeat entire set 3 more times.

Hello Everyone,

This is a very Traditional Leg Day weighted.  The weights can be anything from water bottles to dumbbells.

You must do each exercise in the list one after the other.  This is what burns your muscles to the maximum they can during a set.  Remember that your weight will change during each set because you must do the correct rep ratio.

DB Squat or Bodyweight Squats 15/12/8/15 (4 sets)                         DB Squat

Walking Lunges 15m/12m/8m/15m                                                   Walking Lunges

Romanian Deadlift Feet Together or Apart 15/12/8/15                     Romanian Deadlift

Skaters 16/12/8/16                                                                              Middle Weighted Skaters

Rest 1:30 min between sets

Hello Everyone,

Welcome back to another Terrible Tuesday Workout!

I hope you like it…

This is more emphasis on Calisthenics.

PLEASE DO AS MANY REPS AS YOU CAN OF EACH EXERCISE FOR 1 minute and switch exercises for a total of 6 minutes.  YOU MUST TRY TO DO 2-3 Sets for a total of 12-18 minutes!! Good luck.

Push ups – close grip                Close Grip Push up Demo

Dips                                           Dips

Pull ups                                      Pull up

Vermont/Australian Pull ups     Australian Pull up

Side to side lateral squat            Side to Side Squat/Lunge

Goblet Squat                                Goblet Squat

1:30 minutes rest

Hello Everyone,

I have been away from the computer for awhile.  I apologize! It’s been a busy January and haven’t had much time to keep my self up to day!  But if you do follow my personal blog…thank you.  If not, your welcome to join!

This week I am concentrating on Shoulder and Arms.

DB Military Press                      3 sets of 12 reps

Side Lateral Raise

Hammer Curls

Dips

1:30min rest

 

Bent over rear delt raise            3 sets of 12 reps

Front Raise

Alternating Bicep Curl

Tricep Pull Down

1minute rest

 

 

 

 

Hello Everyone,

So I was looking at one of the old school workouts my trainer gave me way back when.

You aren’t allowed to stop until the end, if you can’t continue – take an extra 30 sec and start the section again.

Good luck! 4 rounds

2- pull ups – 4 burpees – 8 push ups – 16 squats – 32 lunges – 64 leg levers :30 secs rest

4- pull ups – 8 burpees – 16 push ups – 32 squats – 64 lunges – 128 flutter kicks : 30 sec rest

8 – pull ups – 16 burpees – 32 push ups – 64 squats – 128 lunges – 256 toe-touches :30 sec rest

16 pull ups – 32 burpees – 64 push ups – 128 squats – 256 lunges –

Rest!

1h45min