This weeks workout is an Arm Workout with a few pushups thrown in.....
It goes as follows:
Barbell Curl
Four sets of 25 reps
2 minutes of Regular pushups
Dumbbell Curl with Static hold
Four sets of 20 reps
2 minutes of Staggered pushups
Reverse Grip Curl
Four sets of 20 reps
2 minutes of Diamond pushups
Dumbbell Triceps Extension
Four sets of 20 reps
2 minutes of Spiderman pushups
Like I said only a few pushups.....pace yourself and Enjoy this workout!
Today's workout is an Ab workout and consist of the following:
Frozen V-sit-Four rounds of 30 seconds
Flutter kicks-Six rounds of 30 seconds
Six inch leg raise-Eight rounds of 30 seconds
Planks-Ten rounds of 30 seconds
This workout was inspired by Jessica Read.
The workout is as follows:
Front squats: 5 sets of 12
Thrusters: 5 sets of 12
Good Mornings: 5 sets of 12
Make sure you do a warm-up set before diving into this workout!
This workout is inspired by Sam and Rachel Lucania from Golds Gym Ashburn.
First off, grab two dumbbells(preferably a weight you can do an entire workout with putting them down) then proceed to do the following:
100 Burpee-Jacks(2 Burpee/10 Jumping jacks with a shoulder press)
100 Jumping lunges(3 Burpees/10 Jumping Lunges)
100 Single leg Dumbbell deadlifts(4 Single leg Burpees/10 Single leg dumbbell deadlifts)
Bring your A-game on this one folks!!!!
This workout is dedicated to Shannan and Xavier Fowler!!!!
100 Airsquats(Hold yourself in the down position for 2 seconds)
120 Mountain Climbers(After every 20 reps do 10 pushups)
150 Lunges combined with 50 jumping jacks every 50 reps
5 minutes of doing wall sits(Stop the clock if you stand up)
Jay Saunders this is for you......
Pyramid Workout:
Jumping Jacks 5,10,15,20,25,30
Mountain Climbers 5,10,15,20,25
Pushups 5,10,15,20
Burpees 5,10,15
No rest longer than 30 seconds between exercises.
Short but intense!
So for this next week, there will be no workouts posted. I will post workouts next week but take this week to relax.
Cheers,
Sedrick
Take the day to relax and recover!
Today's workout is all cardio!
-Run, walk or bike for 30 minutes
-Jump rope for 15 minutes
Thats it!!! Get to it!
Time to rest and recover!
Today is a body-weight exercise workout and consist of the following:
Take the number of letters in your name, Multiply it by 10 and do the following exercises for2 rounds.
-Pushups
-Spider-man Pushups
-Burpees
-Jumping Lunges
-Airsquats
-Shoulder Wall slides
Example being, If your name is Jay, then you would do 30 per exercise.
Good Luck!
Today's workout is all about single arm or leg exercises. It begins with the following:
Single leg neutral grip dumbbell row 4x10
Single arm Kettlebell swing 3 x15
Single leg Burpees 30
Single arm hammer curl 3x12
Pistol squats 3x20
Make sure to breath while doing these exercises.
Today's Workout is simple: Do 3 pushups for every time you hear "Imma Be" In this video..
http://www.youtube.com/watch?v=kdAj-dBNCi4
Then hold a plank for the duration of this video:
http://www.youtube.com/watch?v=uu_zwdmz0hE
Then flutterkicks for the duration of this video:
http://www.youtube.com/watch?v=tzwrj-5SOP4
Thats it!!! Easy right like I said...I wouldnt lie to you :D
The roads are bad out here people so be careful on the roads! Grab some hot cocoa and relax!
Today's workout is a Bicep workout. It consist of the following:
Alternating Dumbbell curls 3x12
Hammer curls 4x10
Straight Bar curl 3x15
Chin-ups 4 sets to failure
An easy but effective workout.....Good luck!
Time to recover!!
Today's workout will help build up those "Flexing" muscles! It goes as follows:
Arnold press 3 sets of 15
Rear lat raise 3 x 15
Dumbbell flyes 3 x 10
Incline bench press 3x 12
Uneven medicine ball or dumbbell push-ups x 100
Today's workout is all sprints! It consist of the following:
Sprint 50 meters
2 Burpees
Sprint 100 meters
4 Burpees
Sprint 200 meters
8 Burpees
Sprint 400 meters
16 Burpees
Sprint 800 meters
Get to it!
Today's workout is all about the Tricep and consist of the following:
Dumbbell Kickback 4 x 15
Single-Arm rope Tricep press down 3 x 15
Skullcrushers 3 x 12
Dumbbell Overhead Tricep Extenaion 4 x 12
Dips 4 sets to failure
Todays workout is about Power or explosive movements It consist of the following:
Plyometric pushups 25,20,15,10,5
Burpees 5,10,15,20
Jumping Lunges with a weight 50,25
Front Squat to Shoulder press 5,1015,20
Finish off with a 5 minute Tabata of Planks