Workouts
Since I throw away my cheat sheets the SECOND I finish a workout, I thought I'd start recording them here in case I want to revisit any of them.
I generally *try* to work out 5 days a week -- 2 days of longer runs (3 miles) and 3 days of short, but high intensity circuit training workouts. My workouts are generally 20 to 45 minutes, depending on the agenda, and most often come from one of these places:
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Killer!
3 rounds of:
- (20) squats
- (15) squat jumps
- (10) burpees
3 rounds of:
- (20) mountain climbers
- (15) pushups
- (10) burpees
3 rounds of:
- (20) alternating lunges
- (15) plie squats
- (10) calf raises
1 minute each of:
- superman
- russian twists
- elbow plank
- bicycle crunches
Glutes, Hamstrings & Abs
Run 1 mile to warm up. Then do 3 rounds of:
- (10) squat jumps
- (15) kettle bell swings
- (20) donkey kicks - each leg
- (5) pistol squats - each leg
- (20) fire hydrants - each leg
- (20) lunges
- (50) crunches
5 Minute Competition Workout 2
Set your timer for a 5 minute count down and complete as many rounds as you can before the time is up.
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(10) one leg hip thrust - reps alternating legs
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(10) knee tucks
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(5 sets) 3 surfer jumps
5 Minute Competition Workout 1
Set your timer for a 5 minute count down and complete as many rounds as you can before the time is up.
- (5) Side crunches - left
- (5) Side crunces - right
- (3) pushups
- (5) In & Out Jump Squats
50/50 Circuit
Repeat 3x. No rest between exercises. 1 min rest between sets. ~30 min.
- (50) jumping jacks
- (10) pushups
- (20) squat jumps
- (20) bicycle crunches
- (50) high knees
- (15) oblique V-ups (right side)
- (20) squat jumps
- (15) oblique V-ups (left side)
- (50) mountain climbers (both legs=1)
- (15) forward lunges (both legs=1)
- (20) plank knee crosses
- (15) reverse lunges (both legs=1)
50 x 3
Do entire circuit 3 times.
- (50) squats
- (50) lunges - 25 each leg
- (50) second plank
- (25) pushups
- (50) crunches
- (50) leg lifts - 25 each leg - side & back = 1
- (50) plank knee tucks
- (15) Jump Lunge Combo (forward lunge + back lunge + jump lunge switch + side kick = 1)
- (10) Pushup + Plank Jumps (side, side, center, center) + 5 upright rows w/weights
- (10) Jump Tuck (3) + Side V crunches (10) = 1
- (10) weighted jump squats
- (10) weighted sumo squats
- (10) weighted mini squats
- (12) jump lunges
- (2) jump lunge kick
LEGS
- (15) dead lift w/dumbells
- (20) standing back leg lift - each leg
- (20) standing side leg lift - each leg
- (20) all fours back leg lift - each leg
- (20) all fours hamstring curl - each leg
- (20) bridge w/one leg up - each leg
MORE LEGS
- (20) squats
- (30) lunges
- (40) calf raises
- (50) second wall sit
- (100) low jacks
- (50) second wall sit
- (40) sumo squats
- (30) standing side leg raises - each leg
- (20) squats
Do whole circuit 3 times.
- (5) pistol squats - each leg
- (10) vertical leaps
- (10) one leg lunge & dead lift w/chair - each leg
- (20) side jump lunges
- (10) one leg bridge - each leg
- (20) standing leg lifts side & back - each leg
Dirty Thirty
1 mile run + Repeat Circuit 3X (approx. 45 min)
- (30) situps
- (30) squats
- (30) jumping jack
- (30) crunches
- (30) lunges
- (30) tricep extensions
- (30) second wall sit
- (30) bicycle crunches
- (30) one leg squats - 15 each leg
- (30) pushups
15 minute AMRAP (3 rounds)
- (10) side lunge burpees
- (10) pulse squat jumps - 10 pulses, then jump
- (10) james bond lunge w/twist
- (15) side plank leg lift - both legs
ZWOW #32 - Show Me Your Strength
3 rounds + 1 Mile Run
- (60) Side Hops over dumbells
- (10) Tricep Chair Dips
- (10) Broad Jumps over exercise mat
- (5) Thrusters - small squat w/shoulder press - heavy dumbells
- (10) Russian twist w/heavy dumbell - abs
10 Minute AMRAP (or 4 rounds)
- (10) pulse squat w/jump
- (8) side burpees - alternate sides
- (6) jump lunge w/kick - both legs lunge + 1 kick= 1
10 Minute AMRAP (approx. 4-5 rounds)
- (10) bicep curls / shoulder press - with weights
- (20) Medicine Ball Mountain Climbers
- (10) sumo dead lifts - w/kettlebell
- (5) competition burpees
3 rounds as fast as possible
- (10) pushups
- (20) burpees - competition style
- (30) jump squats
- (40) mountain climbers
- (50) situps - to full sitting position
10 minute timed workout - AMRAP (as many reps as possible)
- (5) Alternating Pistol Squats - each leg
- (50) Side Hops - over rolled mat
- (10) Plank Row Knee Tuck
- (10) 180* burpees
ZWOW #28 - Bodyweight Bombshell
10 minute timed workout - AMRAP (as many reps as possible)
- (20) Dragon Kicks - curtsy lunge + side kick
- (20) Alternating Jump Lunges
- (15) Pike Jumps - w/jump at top
- (10) Reptile Pushups - plank w/knee up to side - both sides then pushup=1
12 Days of Christmas Workout
Start with 1. Then do 2 & 1. Then 3 & 2 & 1. etc.
- 1 minute plank
- 2 sets of shoulders (10 reps each - presses & upright rows, lateral raises & forward raises)
- 3 burpees
- 4 pulsing squats (10 reps pulsing 4 beats each squat)
- 5 power jacks
- 6 pushups
- 7 bicep curls (3 sets of 7 - full, half & half)
- 8 curtsy lunges
- 9 side-plank hip touches (both sides)
- 10 tricep presses (on stomach, pushing upper body up only)
- 11 mountain climbers
- 12 star jacks (jumping in the air to make a star - like the top of a Christmas tree..how cute!)
See 5 weeks worth of workout routines I did in May 2014:
