Category: Fitness Challenge Weekly

Hello Everyone,

I started off my week with my back so I decided I would share with you that workout.

Warm up:

Skipping and bike for 15 minutes – heart rate higher

Workout Main:

1.        Bent-over row – Close Grip 12/15/8

Bent-over row – Wide Grip 12/15/8

Standing Shoulder Press 12/15/8

2.       Chin ups – hold 10 sec x 3

Pull ups w/15lbs-25lbs  12/10/8

Lateral Raise 12/15/8

3.       Seated Row 12/15/8

Single arm Lawn Mower 12/15/8

Frontal Raise 12/15/8

Cool Down:

4.      Back extensions

Ab exercise of your choice

Stretch…

Time it should take with 35sec rest between trisets -1h23min.

 

 

 

 

Hello Everyone,

1)Push up with alternating lateral leg lift 45 sec

• Do a push up and at the same time lift your leg towards your head horizontal to the ground. This is like a Spider Push up but with a straight leg….

Hindu Push Up 15 sec

• The forward action of a Dive Bomber push up but without the reversed action backwards.

2)High Knees with a Twist (arms Forward) 45 sec

Lunges Alternating Forward 15 sec

3)Gymnastics Bridge Twist 45 sec

• It is like doing a Bridge or Crap Walk position if you aren’t that flexible to a yoga Downward Dog position

Log Roll Side to Side 15 sec

• Concentrated Ab Iso lever to a superman double arms out – alternating 1 side at a time

4) Burpee 45 sec

8-count body builder 15 sec

 

 

 

Hello Everyone,

So today I haven’t done a good arm + Leg workout in a couple of weeks so I decided I would share with you one.

It is important to do each exercise 1 after the other for the entire set and then repeat from the top.  This workout takes 50 minutes.  It is geared towards increase in strength and less of a full body.

Warm up

Ladders or Skipping Rope for 10-15 minutes

Triset 1:

Chin Ups – 2 sets of 12,10 reps

Tricep Push up – 2 sets of 15,12 reps

Air Squats – 2 sets of 20,15 reps

 

Triset 2: Focus Biceps

Wide Grip Standing Curl – 3 sets of 15,12,10

Lower Half Alternating Dumbbell Curl – 3 sets of 15,12,10

Alternating Lunges – 3 sets of 24,26,28 reps

Triset 3: Focus Triceps

Flat Bench Skull Crushers – 3 sets of 15,12,10 reps

One arm Tricep Extension overhead – 3 sets of 15,12,10 reps

Leg Press – 3 sets of 12,10,10 reps (medium to heavy weight)

Finisher:

Reverse Barbell Curl – 2 sets of 15,12

Tricep Kickback – 2 sets of 15,12 reps

Concentrated one arm curl – 2 sets of 10,8 reps (heavier)

 

Treadmill or Skipping Rope for 3 minutes!

 

Good Luck!

 

 

Hello Everyone,

So I don’t really need to explain how to do a tabata! A real Tabata doesn’t give you a full rest. It gives you an active recovery to rest but keep your heart rate up and consistent.

Set 1:

Jumping Jacks – 45 sec

Courtesy Lunges – 15/20 sec

Set 2:

Push up with Shoulder Touch – 45 sec

Squats – 15/20 sec

Set 3:

Jump Side to Side  FAST – 45 sec

Elbow Plank Hold with Shift on Toes up and down – 15/20 sec

Set 4:

High Knee or Mountain Climbers – 45 sec

Glute Lift Bridge with Kick up – 15/20 sec

 

Hope that you PUSH YOURSELF THROUGHOUT THE ENTIRE WORKOUT!!

Once the 10 minutes is up, you’ll feel good and energized!

This will be burning 500-600 calories.

 

 

 

Hello Everyone,

Today I will be giving you a great power workout.  I have been working out on power this next couple of months because I am running a lot and don’t want to lose to much muscle mass.  I am generally a lean muscle kind of person to begin with but nevertheless still have to try!

Exercises must go in this order and rest can vary on the explosive power you put into each set of exercises.

Push up 20x 4 sets

Dumbbell or Barbell Incline Bench Press 6-8x 4 sets

Chest Flys Isolated Squeeze – Low Weight but slow and squeeze the chest 15x 4 sets

Rest after all three exercises are complete! Do these three exercises back to back for 4 sets

Flat Bench – Dumbbell or Barbell descending pyramid

8 reps, 6 reps, 5 reps, 3 rep max

Crocodile Pushup Wake – try and stay low to the ground for 6m

Do this for 3 sets to 5 sets if you push yourself! This workout took me 1h10 minutes.

MAKE SURE YOU STRETCH YOUR CHEST! Range of motion is a key to all muscle growth.

Good luck!

LSKM