Exercises

Monday 
March 25, 2013

Warm Up - 5 minutes
Stretch - 5 Minutes

Fitness Blender 

100 Burpees
10 different burpees 10 sets - 15 to 25 Sec rest between each set
1.  Wide Burpees - Burpees and feet are spread wide on your plank jump
2.  Burpees with jump lunge - Burpee and 2 jump lunges are your jump up
3.  Burpees with knee tucks - Burpee and knee tuck jump on your jump up
4.  Burpees with opposite knee to elbow tuck  - Burpee and opp knee to elbow on plank
5.  Squat hold for 3 Burpees - Burpee and static squat for 3 on jump up
6.  Burpee 3 jacks - Burpee and 3 Jacks
7.  Lateral jump Burpee - Burpee and jump up, lateral jump
8.  Burpee heel slap - Burpee slap heel behind with opposite hand while in plank
9.  Burpee with 3 frog hop squat - Burpee 3 low squat jumps
10.  Quiet burpees - walk out and in


Butt and Thighs Dumbbells
10 exer 10 Reps X2

1.  Deadlifts DB
2.  Squats or alternate single squats DB
Rest
3.  Reverse Lunge DB
4.  Ski Squat DB
Rest
5.  Sumo Squats DB
6.  Forward Crossover Lunge DB
Rest
7.  Jump Squats
8.  Power skips
Rest
9.  Prone Bent Knees leg raises - tight squeeze in glutes
10.  Bridges or Bridge with single leg (Left first round/right second round)
Rest

Core
8 Exer 30 sec on 10 sec rest
Bicycle
russian twists
bicycle
russian twists
side plank crunches - knee elbow - elbow to knee side
switch sides
switch sides
switch sides
reverse crunches
vups
reverse crunches
vups
long arm crunches
plank
long arm crunches
plank

Stretch