W.O.W. Interval Training 5/29/2012

5 Rounds:  45 Seconds Work Period/15 Seconds Rest Period

Mountain Climbers

1. Swings
2. Push Ups
3. Sit Ups
4. Burpees
5. Dumb Bell Rows
6. Seated Twists
7. Mountain Climbers
8. Dumb Bell Overhead Press
9. Lunge Jumps
10. Plank

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! 1000 Workout Blows Away The 300 Workout!

Come on!  We are women..we can handle more than 300 reps per workout.  Why not try for 1000 reps?  Don't let that number scare you.  Lets perform 10 exercises for 10 reps just 10 times.  Easy-peasy!  Perform each exercise and move through all exercises and repeat.  Let me know how you did!  Like on FB when you finish!

                                                       

1-Swings  (You can use a dumbell or a ball)

2-Jumping Jacks

3-Body Weight Squats

4-Push Ups

5-Push Press Squats

6-Alternating Lunge Jumps

7-Bridge Glute Squeezes

8-Crunches

9-Bicycles

10-Reverse Crunches

Push Press Squat

Alternating Lunge Jumps

Swing

 

Bridge Glute Squeezes

WOW 4/16/2012

Hope you had an awesome weekend.  Lets start this week off with a BANG!  Even though this workout will be timed, it's always a good idea to do the first round using repetitions in order to become comfortable with the exercise and the workout's exercise sequence.  Set your timer, I prefer the UltraTimer App or you can find on-line timers for 30 seconds active exercise and 10 seconds rest period.  You will perform three rounds of the same exercise before moving on to the next exercise.  Good Luck and let me know if you like this one by liking on FaceBook or commenting here or on Twitter.  Your responses are welcome!  Thank you and God Bless!

Burpee

1-Burpees
2-Single Rear Bridge with Leg Raise (One Side at a Time-6 Rounds, 3 on each side)
Lie on your back, raise your bum into the air and one leg, lower your bum and leg at the same time, repeat.  Alternate sides.
3-Push Ups

Plank Side Jumps

4-Crunches
5-Bent Over Rows
6-Plank Side Jumps
Table on the floor, hands and knees on the floor.  Place a towel or matt between your legs.  Begin on one side and jump to the opposite side.  Make it more intense and while jumping kick your rear.  Repeat exercise.  This is an awesome you will feel in your core, rear, legs and shoulders.
7-Swings
8-Bicycles
9-Squats

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.