THE PUSH
Today is YOUR DAY! 2 blocks + 10 reps of each exercise + repeat each block 3 times = 45 minutes BOOM! 30 sec break after each block. Block 1 Arnold’s, hold the last Arnold in the middle with arms in front of face, palms …
Tag: strength
UPPER BODY
What kind of time do you have today?? Here are some of our 15 minute workout formats for you to crush! Have more time and ready for the challenge?? I heard you say yyeess 🙂 Repeat 3 times! You want cardio??? Add in 1/2 mile …
LADDER WORKOUT
LADDER WORKOUT
A Ladder workout starts out with 1 basic exercise and you climb toward the top adding exercises to the first basic exercise.
WARM UP– Repeat the following exercises 3-6 times.
- half burpee w/ side twist
- jack w/punch
- criss cross squat
- squat w/butt kick
BLOCK 1 – Format: exercise 1, exercise 1, add exercise 2. Exercise 1, 2, add exercise 3. Exercise 1, 2, 3, add exercise 4. Exercise 1, 2, 3, 4, add exercise 5. Last round complete all exercises.
- reverse lunge w/ front shoulder raise
- chest fly w/ tricep skull crushers
- kneeling squat to hammer shoulder press
- bicep curl to dumbell punch
- sumo squat to over head press squat
CARDIO BURST – Repeat 2 times 10 second break between cardio burst set.
- 10 star jumps
- 10 squat jumps
- 10 jack criss cross/squat
BLOCK 2 – Same format as above
- alternating reverse lunge > curtsey lunge
- upright row w/side lateral bicep curl & calf raise
- side to side goblet squat
- plank hop side to side hand tap
- tricep dips
COOL DOWN – repeat 2-3 times
- 25 abdominal crunches to the center
- 25 alternating scissors and walk out
- 25 alternating side to side crunches
ALWAYS, ALWAYS end your workouts with a 7-15 minute (or more) stretch. See videos for stretch examples.