Hard Core Series
Repeat all exercises 15 times and complete the entire series 3 times through. Rest and repeat!
Plyometric pushups
Staggered hand pushups R,L
Walking planks
Twisting foot planks
Plank and drop butt to heels
Crunch twist right/left down
Hold crunch twist and tap ankles
Full sit up or full stand up
Total Body Strength
This workout requires a set of dumbbells, each exercise is to be performed 10 times and complete all exercises in
the muscle group before taking a break, each group should be repeated 2-3 times to work muscles to fatigue.
Shoulders
Upright rows
Lateral lifts
Shoulder presses
Elbow close in front of face
Rotator cuff rotation
Biceps
Curls
Open weights out ( pulling shoulder blades together)
Lift forward and back
Pulse in center
Triceps
Extensions overhead
Up two down two extensions
Pulse extensions
Back
(Lean forward for all exercises)
Pull backs along side of body
Flys
Pulse flys
Legs
Squats with heels on weights
Pulse low with heels on weights
Lunge forward holding weights
Pulse one leg forward in low lunge Repeat on other side
Abs
Crunches holding weights by shoulders
45 degree twist with weights side to side
Full situp holding weights above head
Leg press with 1 weight in insole of sneaker
Tabata Workout
All exercises are to be done for 4 minutes, each with 20 seconds of work and 10 seconds of rest.
Squat jumps
Pushups
Squat thrust
V sit ups
3 side steps knee lift (1,2,3 knee)
Tricep dips
Planks