Workout 5

Repeat 3x each exercise with 30 sec of rest between each set.

1) Bb front squat 12x

2) Milittary press 12x



3) Db swing 12x


4) Single arm snatch 12x (each arm)

5) Lateral Flexion 12x (each side)


6) Bb single leg Lunge 12x (each leg - do not alternate legs complete 12x one leg and then change legs)


7) Bb Chest Press 12x

8) Bb Triceps Curl 12x

Workout 4
I just put the photos that I think you would need... most of these exercises you already know ;)

1) Bb squat 10x + squat jump 10x (4x)
at least 15lbs each side of the bar

use the plate on the floor under your heels so you can get lower

2) Leg Press single leg 10x (each leg) + Slpit squat jump 10x (4x)
at least 20lbs each side or leg press machine

Split squat jump

3) Walk lunges 10x (each leg) + box jump 10x (3x)
at least 25lbs on each hand

4) Bb RDL 10x + Gluteo machine 10x (each leg) (3x)
at least 20lbs on each side of the bar


RDL

Gluteo machine

Workout of the day 06/27/2012

Complete each sequence 3x (two exercises) and cardio 1x; then move to the next sequence.

1) Ddb step up (alternating legs) 12X (each leg)
    Horizontal pull up 12x

    Cardio: Low Jump jack 60sc (when you go down the elbow has to touch your thighs; so you have to do a low squat)

2) Ddb single leg lunge off bench 12x (each leg)
    Triceps Dips 12x

   Cardio: Ski jump 60sec

3) Stb leg curl 20x
    Stb push up 12x

   Cardio: High Plank + kicking the butt 60sec

4) Bench leg raises 12x
    Ddb shoulder raise (front + side alternating) 12x

   Cardio: High Plank + torso rotation

Step up

Horizontal pull up

Single leg lunge off bench

.  


Stb Push up

 Shoulder raises
(Toni's photo :-) )

Stb leg curl

Bench leg raises

High Plank torso rotation

Workout of the day 06/21/2012

- 50 Jump Jacks + 5 V-ups
- 30 Jump Jacks + 10 V-ups
- 10 Jump Jacks + 15 V-ups

These are sequence of exercises to do without rest. Do not put the weight down between exercises... keep holding it!
Complete each sequence 2x in the row and 90s rest between set 1 and set 2. After completing sequence #1 twice move to sequence #2 and then sequence #3.

1) Ddb upright row (trapezium) (12x)
Ddb Row (12x)
Ddb snatch (12x)
Ddb bench press (12x)

2) Db squat (holding db in front of your chest) (12x)

Db alternating lunges (12x each leg - total 24x) keep holding Dumbbell in front of your chest

Db plie squat (12x) (heavier weight)

Db swing (12x)

3) Medicine Ball (MB) twist (15x each side)

Mb toss over head (15x)

Mb sit up (15x)

Mb burps (8x)

Workout of the day 06/19/2012
Girls dont forget to use heavy weights :)

- Front plank with 5lbs (60sec)
- Side plank with 5lbs (45 sec)
- Glute bridge single leg (15x)

3X

1) Double Dumbbel (Ddb) Deadlift (12x) touching dumbeel to the floor
    Ddb Biceps Curl + Shoulder Press  (12x) (just one moviment coming from biceps curl to shoulder press)
    Mountain Clinber (30sec)

2) Ddb Step Lunge (12x each leg)
    Bench push up (12x)
   Bench jumping over (30sec)

Hi everyone, this is my new blog! With this Blog I will be able to post the workouts of the week for you guys. I hope it will help us to keep in touch and to keep you in shape :). Ill be away for 2 months so every week Ill post two different workouts. If you have any questions please leave a comment and Ill get back to you asap.