A MONTH OF NEW MOON WORKOUTS (FIVE DAYS/WEEK)
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
BOX JUMP (BW)
SQUAT TWIST (BW)
GLUTE-HAM RAISE (BW)
LUNGE (DB)
1-LEG DEADLIFT+SQUAT
(DB)
PULL DOWN (CP/T)
REAR DELT ROW (DB)
ALT. BENT ROW (DB)
REVERSE FLY (DB)
RENEGADE ROWS (DB)
INCLINE PRESS (DB)
FRONT RAISE (DB/T)
BENCH PRESS (DB)
DECLINE PUSH UP (BW)
SHOULDER PRESS (SB/T)
CLEAN & PRESS (SB/OB)
THRUSTER (DB)
BURPEE (BW)
SNATCH (OB)
PRESS-TO-SIT UP (MB)
CONCENTRATION CURL
(DB/T)
TRICEP PRESS (DB)
HAMMER CURL (DB)
DIP (BW)
BICEP CURL (EZ/T)
CRUNCH (DB)
RUSSIAN TWIST (MB)
HOVER JACK (BW)
WOODCHOP SIT UP (DB)
V-CRUNCH (BW)
BIG 4 - 45 MINUTES
HIIT – 25 MINUTES
CARDIO – 30 MINUTES
BIG 4 - 45 MINUTES
HIIT – 25 MINUTES
DEADLIFT (OB)
JUMP ROPE 500
WALK/RUN 2-4 MILES
DEADLIFT (OB)
ROW 500M
BENCH PRESS (OB)
BUTTERFLY SIT UP 100
BENCH PRESS (OB)
BUTTERFLY SIT UP 100
SUMO SQUAT (DB/VEST)
THRUSTER (DB) 35
SPLIT SQUAT (DB)
SNATCH (KB/OB) 25/50
PENDLAY ROW (OB)
ROW 1000M
BENT ROW (OB)
JUMP ROPE 500
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
SWEET 6 - 30 MINUTES
GLUTE-HAM RAISE (BW)
GOBLET SQUAT (DB)
BOX JUMP (BW)
CALF RAISE (DB)
SUMO SQUAT (DB)
PULL DOWN (CP/T)
RENEGADE ROW (DB)
REAR DELT ROW (DB)
SUPINE ROW (TRX)
PULL DOWN (CP/T)
PUSH UP (BW)
PIKE (BALL/TRX)
FLOOR PRESS (OB)
SHOULDER PRESS (DB)
PULL OVER (DB)
SUMO DEADLIFT
HIGHPULL (KB)
ALTERNATING SNATCH
(KB)
SWING (KB)
MANMAKER (DB)
CLEAN & PRESS (SB/OB)
ALT. CURL (DB)
FRENCH PRESS (SB)
REVERSE CURL (SB)
TRICEP KICKBACK (DB)
CONCENTRATION CURL
(DB)
IN-AND-OUT (BENCH)
WOODCHOP SIT UP (DB)
KNEE TUCK (BALL)
WALKING PLANK (BW)
PLANK-TO-T (BW)
BIG 4 - 45 MINUTES
HIIT – 25 MINUTES
CARDIO – 30 MINUTES
BIG 4 - 45 MINUTES
HIIT – 25 MINUTES
DEADLIFT (OB)
ROW 1000M
WALK/RUN 2-4 MILES
DEADLIFT (OB)
JUMP ROPE 500
BENCH PRESS (OB)
BUTTERFLY SIT UP 100
BENCH PRESS (OB)
BUTTERFLY SIT UP 100
FRONT SQUAT (OB)
MANMAKER (DB) 35
SPLIT SQUAT (DB)
TURKISH GET UP (DB) 35
ALT. ROW (OB)
JUMP ROPE 500
SUPINE ROW (TRX/VEST)
ROW 1000M
FOR ALL WORKOUTS - WARMUP: 5 MINS CARDIO (ROW, JUMP ROPE, STEP-WALK OR -RUN, TREADMILL, RUN OUTSIDE, OR COMBINATION OF
THESE), PASS-THROUGHS WITH PVC OR LIGHT BAR (20), AIR SQUATS (20) COOL DOWN: 2 MINS CARDIO REST: AS NEEDED, NO PLANNED BREAKS
SWEET 6: (30 MINUTE - STRENGTH CIRCUIT x 3) EXERCISE: 20 REPS EACH CIRCUIT, 3 CIRCUITS NOTES: USE MODERATE WEIGHT. USE DB
(DUMBBELL), SB (STUDIO BAR), OB (OLYMPIC BAR), MB (MEDICINE BALL), T (TUBE), CP (CABLE PULL), TRX (SUSPENSION), BALL (STABILITY BALL),
EZ (EASY CURL BAR ), KB (KETTLE BELL), BW (BODY WEIGHT), VEST (WEIGHT VEST) WHERE SPECIFIED. DROP WEIGHT IF NEEDED OR SUBSTITUTE
EQUIPMENT TO COMPLETE REPS. FIRST-TIMERS: DO ONE CIRCUIT AND PROGRESS WEEKLY.
BIG 4: (45 MINUTE - STRENGTH PYRAMID 15/12/8) EXERCISE: 3 SETS WITH DECREASING REPS AND INCREASNG WEIGHT, REPS OF 15/12/8 WITH
90 SEC. REST BETWEEN EACH SET. NOTES: USE HEAVY WEIGHT. DROP WEIGHT IF NEEDED TO COMPLETE REPS. DO ALL SETS OF ONE EXERCISE
BEFORE MOVING TO NEXT EXERCISE.
HIIT: (25 MINUTE - METABOLIC WORKOUT). TAKE REST INTERVALS WHEN NEEDED AND KEEP THEM ACTIVE (WALKING, JOGGING)
*BEFORE ANY WORKOUT, PLEASE CONSULT YOUR DOCTOR.*
Seek experienced guidance on correct technique and appropriate modifications and equipment substitutions.
NEW MOON FITNESS | CORALVILLE IA | 319-325-4000 | NEWMOONFITNESS.COM