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)