Triple Threat…
Triple Threat… by Marissa Ramirez
“Your fitness is 100% mental. Your body won’t go where your mind doesn’t push it.” – Anonymous
Warmup & Stretch:
5 minutes
12mins: 1 min sprint, 1 minute rest (6 times)
Do 3 sets of the following for 30 seconds each exercise.
Arms:
- Bicep curl
- Shoulder press
- Triceps dips
Legs:
Hold a weight or weighted ball in hand.
- Right side lunge/left side lunges with weight
- Curtesy switching both legs with weight
- Slam ball with burpee
Abs:
Grab a kettlebell no less then 15lbs
- Hold kettlebell in right hand reaching for the ceiling and touch left knee
- Now do the left side: kettlebell in left hand other hand is reaching for right knee
- Trunk rotation with kettlebell (both side)
Cool down & Stretch:
5 minutes
Shadow Box
Shadow Box by Peter Belmar
“If it’s not challenging, what’s the point of doing it” – Peter Belmar
Warmup:
5 minutes
Equipment needed:
- Timer
- A pear of 2lbs hand weights
- Your imagination
Rules:
- Shadow box for 30 seconds with hand weights
- Jumping jacks for 30 seconds with hand weights
- Do this for 12 sets which represents 12 rounds
- No rest between sets
Shadow boxing tip:
When shadow boxing you have to use your imagination. Imagine someone in front of you and throw punches at that person, move your head, move your body, move around do not be stationary.
Combinations to throw:
Jab, Jab, right cross e.g. 2 left hand punches, 1 right hand punch.
Cool down:
5 minutes
My Minute
My Minute by Peter Belmar
“Put your head down, focus and fight” – Peter Belmar
How many reps can you do in a minute?
Perform the following exercises for 1 minute as fast as you can.
Warm-up:
5 minutes
Exercises:
- Pushups
- Setups
- Burpee Jumps
Cool down:
5 minutes
My Little Tabata’s
My Little Tabata’s by Peter
‘You don’t get what you wish for, you get what you work for’ – Anonymous
Warm-up:
5 minutes
Exercises:
- Dumbbell Thrusters
- Push-ups
- Jump Rope with high knees
Rules:
- Perform each exercise as fast as you can for 20 seconds, explode with each rep.
- Rest for 10 seconds.
- Complete 8 rounds for each exercise (4 minutes total time spent for each exercise).
Total completion time for all 3 exercises 12 minutes.
Cool down:
5 minutes
Get Focused!!!!!!
Get Focused!!!!!! by Rhiannon Evans
“Get fit, Get toned, Get strong, Get focused!” – Anonymous
Warm up/stretch:
5 minutes
Complete each exercise for 30 seconds as fast as you can.
Complete 3 rounds.
- High knees, left and right=1
- Squat thrust
- Mountain climbers
- Squats
- Wide hard position push ups
- Chair dips
- Diamond hand position push ups
- Burpee jumps
30 seconds rest, repeat
Warm down/stretch:
5 minutes
Can’t Stop Won’t Stop
Can’t Stop Won’t Stop by Marissa Ramirez and Sahar Miandoabi
“Don’t focus on being skinny. If you can clean up your diet and exercises regularly, your weight will take care of itself” – Anonymous
Warmup:
5 minutes
Rules:
- Complete 5 sets.
- Rest for 30 seconds between sets.
- Complete 10-reps of each of the following exercises.
Exercises:
- Slam Balls into a Burpee Jumps
- Bar Squats with 10 Kickbacks off each leg
- Curl-ups
- Shoulder Press
- Triceps Curls
Cool down:
5 minutes
