WOW#12 Workout Of the Week

2 Rounds of 20 Repetitions:

• Dumb Bell Flyes
• Bench Press
• Single Arm Dumb Bell Row
• Pull Ups or Chin Ups
• Push Press Squat
• Squat
• Heel Digs  (Lie on back, feet on stability ball, bridge butt up off ground, with your heels, roll ball back to your butt then straighten legs out, repeat movement.)
• Lunges
• Dumb Bell Curls
• Tricep Push Downs
• Crunches
• Floor Wipers (Lie on your back with legs straight, move legs from left to right like a windshield wiper.  The modification is to bend legs 90 degrees while moving legs from left to right.)
• Crunches
• Hanging Leg Raises or Lying Leg Raises

WOW #6

3 Rounds of 12-15 reps each  Have fun!

1-Push Ups
2-Supine Rows:  Demo is with TRX, if you do not have a TRX, you can do this with any elevated bar
TRX ® Back Row - Abs, Arms, Back - Get Fit Exercise Library - American Council on Exercise
3-Dumbell Shoulder Overhead Press (use 2 dumbbells)
4-Dumbell Bicep Curls
5-Dumbell Tricep Extensions
6-Dirty Dog - Abs, Butt/Hips - Get Fit Exercise Library - American Council on Exercise
Squats/at the bottom of the 10th rep, hold for 10 seconds, then repeat again for another 10 reps (that's 1 set)
7-Stiff Leg DeadLifts
Hip Hinge - Butt/Hips, Legs - Thighs - Get Fit Exercise Library - American Council on Exercise
8-Crunch cycles (move your legs in bicycle motion while crunching your torso)  These are killer and I love them!

Let me know what you think!  Committed to your success!

WOW! Workout of the Week #2

3 Rounds of 10 Repetitions:  Finish the lowerbody exercises before beginning  the upperbody exercises.

Lower Body
Squats
Kettlebell Swings
Alternating Forward Lunges
Kettlebell Swings
Alternating Reverse Lunges
Kettlebell Swings
Crunches
Bicycles
Leg Raises

Upper Body

Bench Press
Dumbbell Single Arm Rows
Dumbbell Overhead Shoulder Press
Dumbbell Bicep Curls
Cable Tricep Pushdowns
Crunches
Bicycles
Leg Raises