Categorized as: WoW (workout of the week)

Recycle, Reuse, Go Green

Do 3 rounds…do as many reps as you can of each exercise, once you rest more than 5 seconds, move on to the next exercise

  • Body weight squats
  • Push ups
  • Crunches
  • Box jumps
  • Glute/Ham (or hamstring curls on the ball)
  • Horizontal Pull ups
  • Leg Lifts
  • Burpees

ABsolutely Exhausting

  • 40 rollouts
  • Alternate 4 sets of 25 push ups and 25 squats
  • 40 touch touches
  • Alternate 4 sets of 25 horizontal pull ups and 25 hamstring curls on the ball
  • 40 firemen’s crunches
  • Alternate 4 sets of 25 tricep bench dips and 25 box jumps
  • 40 medicine ball crunches

EXPLODE!

5 rounds as quickly as possible

  • 10 burpees
  • 10 plyo push ups
  • 10 inverted burpees
  • 10 get off horizontal pull ups

A Day with Bray

Circuit 1: (repeat 4 times)

  • 20 – ankle band jumping jacks
  • 10 – ankle band left leg squats
  • 10 – ankle band right leg squats
  • 10 – ankle band left leg lift
  • 10 – ankle band right leg lift

Circuit 2: (repeat 4 times)

  • 8 – dead ball overhead slams to the left
  • 8- reverse wood choppers from right to left
  • 20 – plank up downs on Bosu (reverse direction after 10)
  • 8 – dead ball overhead slams to the right
  • 8- reverse wood choppers from left to right

Circuit 3: (repeat 4 times)

  • 15 – seated rows
  • 10 – left leg pistol squats with shoulder press
  • 10 – right leg pistol squats with shoulder press
  • 1 minute sprint

Circuit 4: (repeat 4 times)

  • 20 – dumbbell crunches
  • 20 – left side plank hip raises
  • 20 – right side plank hip raises
  • 30- – side to side twists with kettle bell

Tha$$ Nice

Circuit 1: Complete 3 rounds

  • 15 reverse lunge and curtsey lunge each leg, holding 10-15 lbs dumbbells
  • 20 knee drive each leg
  • 1 minute stair stepper on level 10

Circuit 2: Complete 4 rounds

  • Squat holding10-15 lbs dumbbells for 20 seconds
  • 20 squats with dumbbells
  • 1 minute bike sprint at level 11
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