Oktoberfest Special by Christine Gonzalez “Full body engagement week!” Warm up:5 minutes Repeat each exercise 5 times 1 minute – Plank leg lift 1 minute – Squat jump 1 minute – Mountain climbers 1 minute – Scissor crunches 1 minute – Triceps dips using a chair Cool down:5 minutes
Burn Mode by Damian Warm-up:5 minutes 30 seconds jumping jacks 30 seconds high knees 12 push-up 30 seconds plank 12 squat thrust 12 sit-ups 20 bicycle crunches 12 squats All exercises to be repeated 3 times Cool-down:5 minutes
Spartan Scales by Sahar Warm up:5 minutes 2 Burpees 2 Jumping Jacks 2 Squats 2 Push ups Add 2 repetitions each time until you reach 20 repetitions for each exercise then go back down to 2 repetitions. Cool down:5 minutes
Jog a Mile by Peter “Challenge Yourself, Dig Deeper, Finish Strong” – Belmars Warm-up:5 minutes To be performed on road or treadmill.Distance 4 miles. Jog a mile Perform 100 air squats Jog a mile Perform 100 jumping Jacks Jog a mile Perform 100 lunges Jog a mile Perform 100 squat jumps Cool down:5 minutes
Partners by Peter “When the challenges ahead are many, the stronger you will become” – Belmars This is a great workout to do with another person. 3 sets of 15 reps each exercise. Partners push-ups Partners sit-ups Burpee jumps with high fives Goals: work as a team and be their for your workout partner.
Rosey by Peter “Start Strong… Rest in the middle… Finish Strong…” – Belmars Warm up:5 minutes 3 sets of 10 reps with weights. Squats Bench press Shoulder press Or 1 set of a 100 reps of each exercise without weights. Air squats Push up Jumping jacks Run for 3 miles 100 sit-ups using any format Cool down:5 … Read more
Burpees Tabata by Peter Warm-up:5 – 10 minutes Complete as many burpee jumps as possible in 20 seconds for 8 sets. Rules: Complete 8 sets Each set last 20 seconds Rest 10 seconds between sets Do as many burpee jumps as you can in each set Warm-down:5 – 10 minutes
Rise and Shine by Julia 3 min warmup 2 sets for 30 seconds each: Straight punches Front kicks Hooks Rear kicks Upper cuts Squat/side kick (alternating legs) 25 of each straight, no breaks: Regular push-ups (hands shoulder width apart Crunches Triangle push-up Squats (hands in triangle position) Wide push-ups (hands past your shoulders) Plank knee-to-elbow … Read more
Bums and Tums by Rhiannon Warm up:6 minutes Jump rope: 30 seconds regular, 30 seconds knees up. Bums: Each exercise 1 minute, 5 sets. Jumping jacks (medius) Squats (minimus) Lunges (maximus) Tums: 3 minute plank (Transverse abdominis) 3 minute side plank, that’s 3 minutes each side!!! No cheating (rectus abdominis, obliques and quadratus lumborum) 3 … Read more
Two Minute Killa by Christine Warm-up:5 – 10 minutes Total workout time: 20 minutes. Every 2 minutes, you need to complete the following: 20 Tuck Jumps 25 Air Squats 15 Push-ups 30 Scissor Crunches Any extra time can be used for rest until the next set. Warm-down:5 – 10 minutes
Morning by Peter Warm-up:5 – 10 minutes 100 push-ups 10 sets of 10 reps Rest 5 seconds between each set 100 sit-ups using any sit-up format to your liking 100 air squats 1-3 miles run on road or treadmill Warm-down:5 – 10 minutes
Snow Storm by Rhiannon 30 seconds each exercise3 sets Jumping Jacks Push-ups Burpees Scissors crunch Star jumps Squat thrusts Bicycles Plank
Skip by Peter Warm-up:5 – 10 minutes Skipping (jump rope)12 – 25 minutes 100 roundhouse kicks (right leg) on heavy bag or air kicks 100 roundhouse kicks (left leg) on heavy bag or air kicks 100 push kick on heavy bag or air kicks alternating legs. Warm-down:5 – 10 minutes