Body and chair work out

50/10 x 3

1) L Side Lunge, Knee Up (easier, less of a deep lunge)
2) R Side Lunge, Knee Up
3) Chair Step Ups (bring knee up)
4) Reverse Pullups  OR straight Push ups OR Tricep Dips
5) Low Jacks x 3 + Jump Up
6) Reptiles w/ Pushup

1st Equalizer Workout

50 sec sweat / 10 sec transition X 2 Rounds

1) Ninja Jump Tuck + 5 High Knees (prego-alternative is using hands on the get up)

2) 2 Dive Bombers + Plank + Star Jump (prego-alternative EQUALIZER Push Ups, not the DBs)

3) Elevated plank: 4 opposite knee to elbow, 2 alligators, 2 straight on mt climbers (alting L/R)

4) 2 pop up push-ups,  5 squat jumps (think a v push ups)

5) EUQUALIZER Reverse Pull Up w/ One leg out, 5L + 5R (or Cross one leg Push Ups)

6) 4 Sumo Squats + 4 Switch Lunges

Body Wt Cardio Heat

45sec Sweet / 5sec transition X 3 Rounds

1) Jumping Jacks

2) High Knees

3) Side Suicides

4) Heal Kicks or Butt Kicks

5) Squat Touch Floor Jumps (both or alting L+R)

6) Side to Side Floor Hops

12 Minute BURN

Ready, Set.....

50 seconds work with 10 seconds rest X 3 Rounds

1) 5 Squats + 10 High Knees using WOC (I'll be hold my Sandbag to my chest) 

2) Exploding Push Up (push and upperbody hop to the R, push and upperbody hop to the L) (harder alt is to uneven push up with one hand on a medicine ball, push up, move ball to the other side, repeat)

3) 5 Switch Lunges + 2 around the worlds using WOC (this is basically moving the weight around your upper body like your putting on a jacket - sorta) 

4) Low Elbow Plank L/R Side Hops (feet together, legs straight, Hop left and right)

This only works if you push yourself all the way!

WOC mean weight of choice (body weight, med ball, sandbag, kettle bells, free weights, book bag, etc)

Core & Mix Weighted Sculpt Workout!!!

20/10 X 2

1) Jump Mat Push-Ups (Push up and L-R straight leg hops)

2) Push-up & Plank Oblique Under Toe Touch (L then R) 

20/10 X 2

3) Squat Jump & Clean & Press – Using WOC (prefer a sandbag) 

4) High Plank Switch Lunge & Kick

5) Plank Toe Floor Touch (L-R)

50/10 X 1 or 2

1) Clean & Press – Using WOC (prefer a sandbag) 

2) Push-Up, Side Plank & Reach through

3) Side to Side Chest Press – Using WOC (prefer a sandbag) (Think resting your shoulders on a med ball, while you press the bag side to side) 

4) Bent Over Row – Using WOC (prefer a sandbag) (use your arms, not hip) 

5) Super Low Squats – Using WOC (prefer a sandbag) (on shoulders or hard hold close but out from chest) 

6) Left Leg Lunge – Using WOC (prefer a sandbag) (either on shoulders or hard on shoulder that is lunging forward) 

7) Right Leg Lunge – Using WOC (prefer a sandbag) 

I Love SWEAT workout

50/10 X 4 for 12 Rounds

1) 5 High Knees 5 Switch Lunges

2) 1 Plank Ski Ab Hops, 2 Star Push Ups, 2 plank hops, 2 Reptile Pushups

3) Side Oblique Plank Jump, 2 Squat Jumps, Side Oblique Plank Jump

4) 5 Mountain Climbers, 5 Plank Reptile Hops

JULY WORKOUT

50/10 X3

*Push yourself to your max

 

1) Forward Lunge With Squat (alting, add weight on shoulders for added)

2) 2 Burpee’s 2 Squat Jumps (touch ground, and explode right up)

3) 1 arm get ups (modify with 2 arms) 

[Preg alternative, push up to one side arm and oblique dip]

4) Sandbag swings using WOC 

MONSTER 3 DAY CHALLENGE WORK OUT

3 Day Challenge	Day 1	Day 2	Day 3
1) Clean & Press – using WOC	20	30	40
2) Straight Abs (Preg alt: Squats)	20	30	40
3) Get Ups & Jump –  using WOC	5	15	20
4) Lunge & Twist – using WOC– 5 Each Side (L & R)	10	15	20
5) Push Ups	30	40	50
6) Wide Leg 1/2 Burpee	20	35	50
7) Oblique Lifts - Each Side (L & R)	20	30	50
8) Squat & Press –  using WOC	20	30	40
9) Jump Mountain Climbers	30	50	60
10) Upright Row –  using WOC	20	30	50
11) Bicep Curl & Press –  using WOC	20	30	50
12) Wood Chops -  using WOC – 15 Each Side (L & R)	30	40	60
13) High Knees	30	50	80
14) Ab Twists -  using WOC (Preg alt: Butt kicks)	40	50	60
15) Sandbag Swing -  using WOC (Preg alt: free wts)	20	40	50
16) Bent Over Row - using WOC	20	40	40
17) Tuck Abs	20	30	40
18) Side Oblique Jumps	10	20	30
19) Tricep Dips	20	30	50
20) Ski Abs	20	40	50
21) Push-Up, Burpee & Tuck Jump (Preg alt: squat)	5	10	20
22) Spider Push-Ups	10	20	30
23) Coconut Crushers	20	40	60
24) Squat Up Down Punches - Total 15 Each Side (L & R)	30	40	50
25) 1 leg touch jumps – 15 Each Side (L & R)	30	60	80
26) Ski Jump Hooks	15	30	50
27) Push-Ups & Oblique Drop	15	20	30
28) Over Head Abs - using WOC (Preg alt: Heisman)	10	20	30

325 REPS

X 4

25 L/R Sumo Squat (WOC on Shoulders

25 Skater Jumps
25 Inverted table top (shoulders on floor) L Leg straight out => Lift Straight up 

25 Inverted table top (shoulders on floor) R Leg straight out => Lift Straight up 

5 (Push Ups + Hold for 10 seconds)

ARM Cardio Torture FUN

50work/10rest X 2 (or 3 for more burn)

1) Standing Hammer Curles w/ WOC

2) 10 Table Top Switch Kicks + 10 Mountain Climbers

3) Clean (w/ weight on shoulders) L&R Side Lunges

4) Push up + Inverted V Shoulder Press

5) 2 Low plank Jacks + L to R Sandbag (or med ball) drag underneath you (repeat, R to L)

6) Push up + Under Cross Knee to Opposite Elbow (L&R) (Feet elevated for more burn)