Skipping Circuit

Skipping Circuit by Peter Belmar

“Win every second of every minute of every round” – Peter Belmar

Warmup:
5 minutes

Jump rope for 3 minutes followed by 30 reps each of the following exercises.
Complete 3 sets.

• Star Jumps
• Pushups
• Sit ups

Cool down:
5 minutes

Edward

Edward by Peter Belmar

“Vipers, something to be feared!” – Lincoln Boney

Warm up:
5 minutes

Instructions:

Perform 3 sets of 10 reps with 10 seconds rest between each exercise followed by a 1 mile run on road or treadmill.

Exercises:

• Pull ups
• Triceps dips on chair or bench
• Box jumps
• 1 Mile Run

Cool down:
5 minutes

Sunday Funday

Sunday Funday by Marissa Ramirez and Sahar Miandoabi

“You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face.” – Anonymous

Warmup 3 rounds (9min):

• 3 min jump rope
• 30 sec sumo KB squat

Set 1

• Arms Triflexa- bicep curls, shoulder press, triceps (10 each)
• Dead lift into shoulder press (10)
• Push up TRX 10

Set 2

• Slam ball burpee (10)
• Weighted curtsey lunge (10 each leg)
• Squat pulses (30 sec)
• 3 rounds
• 1 min plank to end it

Cool down:
5 minutes

I Do Abs

I Do Abs by Peter Belmar

“You Have the Power to Fulfill Your Dreams!” – Tae Yun Kim, Seven Steps to Inner Power

Warm up:
5 minutes

• Jump rope for 9 minutes with one minute high knees and the other minute jumping at a normal pace continue this pattern for the whole 9 minutes.

Perform 100 reps of each of the following:

• Sit-up and twist
• Crunches
• Sit-up and touch your toes
• Bicycles
• Front plank hold for 3 minutes

Cool down:
5 minutes

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