Notes
Warm up 10 minutes on spin bike or full body exercise.
3x20 walking lunges (10 each leg) emphasise good form and knee lift.
10x2 walk-out push ups: start touching toes, take 10 steps out to push-up position and do 2 push ups. take 10 steps back and stand up. Repeat.
3x30 step-ups (10 each leg) again, good form and knee lift.
Upper body circuit: 3x through
15 dips (on chairbench with feet extended)
10 push-ups with perfect form
5 pull ups.
rest 1:00 and repeat.
Core #1 3x through
:30 Front plank :30
:30 Hold plank and alt reaching forward with arms (don't let hips move!)
:30 Hold plank and alt lifting legs off ground.
:30 rest.
Lower body cirucit: 3x through
15 Exercise Ball leg curls (keep hips up as high as possible)
20 bench lunges ( 10 each leg with rear leg on bench. Keep chest up)
15 med ballkettle bell swings. (squat down and extend up fully. Keep back flat.)
rest 1:00 and repeat.
Core #2
3x through
30 bicycles each leg
20 toe touches
30 straight leg bicicyes each leg
rest 1:00 and repeat
Shoulder circuit
3x through
15 Touchdown raises:
sit aginst a wall (wall sit, but not stressing legs) with arms in a field goal position. Everything (hips,back, shoulders, head, elbows, wrists...) pressing firmly against the wall. Slowly raise arm straight up as far as you can without letting anything leave the wall. Focus on good form.
15 Internal rotations each arm:
with a bandcord, rotate arm away from the body bent at a 90 degree angle. Keep shoulder and elbow stationary.
15 MB Punches
lay on the ground with a 10lb medicine ball or weight held straight up above your shoulder. push the ball toward the ceiling without moving your body. Small motion. If you hold your pecarmpit, you'll feel the small muscles working.