October 2019

Upper Body Circuit

30s on/10s rest 5 times through:

Seal Jack

Reverse Fly

Dumbbell Row

Alternating Triceps Kickback

Dumbbell Hammer Curl

Dumbbell Overhead Extension

Triceps Push Up

Legs

3 times through each of the following circuits:

Dumbbell Squat - 15

Lying Hip Thrusts - 20

Plie Squat Jump - 30 seconds

Barbell Back Squat - 10

B-Stance Dumbbell Romanian Deadlift - 10-12 per leg

Lunge Jumps - 30 seconds

Pistol Squat - 10 per leg

Banded Deadlift - 10-12

Side Shuffle - 30 seconds

Deficit Deadlift - 10-12

Lying Ball Leg Curl - 15-20

Jump Squats - 30 seconds

Intervals & Intervals

30s intervals on elliptical x 10

12 minute Tabata (3 sets)

Squat with supinated press

Dumbbell slide plank

Alternating sumo squat & curtsy lunge

Pop Squat with forward dumbbell press

Dumbbell wood chopper (right)

Dumbbell wood chopper (left)

Chest & Back & Core

Push Ups - AMRAP

1 minute recovery

Pull Ups - AMRAP

1 minute recovery

3 times through of each of the following circuits (10-12 reps per set):

Barbell Chest Press

Inverted Row

Incline Chest Fly

High Row

Decline Barbell Chest Press

Underhanded Barbell Row

Finisher:  Each exercise for 30 seconds

push up

pull up

dumbbell chest press

renegade row

stability ball fly

stability ball overhead pull

T-push up

underhanded dumbbell row

2 times through of the following:

stability ball exchange - 10

stir the pot - 30 seconds each way

stability ball plank hold - 30 seconds

single leg v-in - 10 each leg

rock the cradle - 10 each side

penguin - 100

Speed and Endurance Run

0-2:  warm up

2-3: moderate pace

3-3:30:  sprint

3:30-4:30:  moderate pace

4:30-5:  side shuffle (15s each way)

5-6 moderate pace

6-6:30: high knees

6:30-7:  moderate pace

repeat minutes 2-7 4 to 5 more times

28:30-30:  cool down