Summer Booty Blast

Summer Booty Blast by Jennifer Lee

“You don’t get the booty you want by sitting on the one you have”

• 1. Lateral lunge with weighted arm raise (30 sec each side)
• 2. Weighted bridge
• 3. Squat with overhead press
• 4. Donkey kicks (30 sec each side)
• 5. Front lunge with bicep curl
• 6. Superman
• 7. Burpee

Instructions:

• 1 min each exercise
• 1 min rest between each round
• Repeat 7 times

1000×2 = Your Workout

1000×2 = Your Workout by Sahar Miandoabi and Julia Limitone

“Go Big or Go Home…” – Anonymous

6 min warmup

• 100 Jump squats
• 100 Push-ups
• 100 Leg lifts
• 100 Pushup plank
• 100 Crunches

Complete  4 sets

6 min cool down

Getting To The Core Of Your Problems

Getting To The Core Of Your Problems by Julia Limitone

“Your only as strong as your weakest player” – Anonymous

Warmup:
Mimic skipping rope for 3 minutes

Stretch:
3 minutes

Circuit:
4 sets of 25 reps continuously as fast as you can:

• Jumping jacks
• Regular Push ups
• Crunches (any way you like it)
• Plank jacks
• High knees
• Triangle push ups
• Butt kicks
• Bicycle crunches
• Sumo squats
• Burpees
• Russian twists (sitting down)
• Jump squats

Cool down:
Mimic skipping rope 3 minutes

Stretch 3 minutes

Blast

Blast by Peter Belmar

Warm up:
5 minutes

“If at first you don’t succeed, try, try, try again” – Anonymous

• Punching:

• Using straight punches (left hand followed by right hand) hit the heavy bag as hard and as fast as you can continuously for 20 seconds.
• Rest for 10 seconds between sets.
• Complete 8 sets.

Tip:
If you don’t have use of a heavy bag do air punches.

Box jumps:

• Complete as many box jumps as you can in 20 seconds.
• Rest for 10 seconds between sets.
• Complete 8 sets.

Cool down:
5 minutes

BurnOut

BurnOut by Marissa Ramirez

“Don’t stop when it hurts. Stop when your done. What seems impossible today will end up becoming your warm up.” – Marissa Ramirez

Warm up:
5 minutes

Rules:

• 3 Sets
• No rest between each exercise or sets

Exercises:

• 2 Minutes of jump rope
• 10 Slam balls with 30lb slam ball
• 10 Burpee jumps
• 10 Sumo squats with 30lb slam ball

Cool down:
5 minutes

Sprints

Sprints by Peter Belmar

“I have not failed. I’ve just found 10,000 ways that won’t work.” – Thomas Edison

Warm-up:
5 minutes

To be completed 4 times with no rest.

• Walk 50-meters
• Sprint 100-meters

To be completed 8 times with no rest.

• Jump rope with high knees for 20 seconds and normal pace for 10 seconds.

Cool down:
5 minutes