W.O.W. 5/21/2012

Lisa Hanging Out

 

 

 

3 Rounds:
Upper Body
20- Jumping Jacks
10- Push Ups
10- Over Head Press
10- Bicep Curls
10- Tricep Kickbacks
20 each leg- Mountain Climbers
- Jog/Sprint 50 yards (Indoors: Jog in place for 1 minute.)
20- Crunches

3 Rounds:
Lower Body
20- Jumping Jacks to the Floor (Between each jumping jack touch the floor with both hands.)
10- Squats (10 repetitions followed by holding the squat at the bottom of the exercise for 30 seconds.)
10- Burpees
20 each leg- High Knees (Jog in place except lift knees in front of your body where your quad (thigh) is parallel to the ground.)
20-Swings
- Jog/Sprint 50 yards (Indoors:  Jog in place for 1 minute)
20 each leg- Bicycles

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 #5

2-3 Rounds:

12-15 Dumbbell Floor Press in Bridge Position
12-15 each armSingle Arm Rows
12-15 Over Head Press
20 Swings
20 Crunch Cycles (Crunches w/ feet moving in bicycle motion)
20 Dumbbell Squats
20 Dumbbell Stiff Leg Dead Lifts
10 Burpees

*Run 10 x 50 meter sprints.