Summer workouts no equipment required
Holiday Fun Workout!
Warm-up
30 Squats
30 Lunges (15 right/15 left)
30 Dips
30 Burpees ( I know you can do it)
30 side planks with dip
30 crunches
Repeat
and then stretch!
Kettlebell Workout 7/22/11
Swings 40/30/20
Triceps 20/20/20
Booty Dance 40/30/20
Deadlifts 40/30/20 ( no single leg)
Figure 8 40/30/20 (per leg count)
Reverse lunge Pulse ( stay low KB in rack position same side) Right leg 40/30/20 Left leg 40/30/20
Row right side 40/30/20
Row left side 40/30/20
40 reps through first time
30 reps second time
20 reps last time
Have Fun!
Body Weight Workout
25 Jumping Jacks
15 Each side Reverse lunges (same leg then the other)
10 Jump Squats
25 Squat Pulses
15 Each side Forward Lunges (same leg)
25 Mountain Climbers
10 each leg Spiderman Plank
then rest 2 mins repeat 2-3 times
Quick Workout!
Tabata
20 seconds on 10 seconds of 8 times in a row each exercise
Squats
Side lunge
right 4 left 4
Hip Bridge
Push ups
Skull
Crusher (or dips on a chair)
Tabata again!
Tabata again!
Squat side to side
Boat hold feet down or up can open
arms/Plank
Burpees
Tricep 4/4
Lat Pull down
30 seconds
3x’s
Mountain climbers,
prisoner squats, sumo squat pulse
Rest 1
minute
45 seconds
straight 3xs
Squat Jump
Swings
Row right
Row left
45 seconds
straight 4 times rest 1 minute between each set
Squat with a
touch down side to side
Sumo squat
pulse
Dealift
Plank
Tactical
Lunge (dumbbell ok)
Crunches
Holiday Fun Workout!
Warm-up
30 Squats
30 Lunges (15 right/15 left)
30 Dips
30 Burpees ( I know you can do it)
30 side planks with dip
30 crunches
Repeat
and then stretch!
Kettlebell Workout 7/22/11
Swings 40/30/20
Triceps 20/20/20
Booty Dance 40/30/20
Deadlifts 40/30/20 ( no single leg)
Figure 8 40/30/20 (per leg count)
Reverse lunge Pulse ( stay low KB in rack position same side) Right leg 40/30/20 Left leg 40/30/20
Row right side 40/30/20
Row left side 40/30/20
40 reps through first time
30 reps second time
20 reps last time
Have Fun!
Body Weight Workout
25 Jumping Jacks
15 Each side Reverse lunges (same leg then the other)
10 Jump Squats
25 Squat Pulses
15 Each side Forward Lunges (same leg)
25 Mountain Climbers
10 each leg Spiderman Plank
then rest 2 mins repeat 2-3 times
Quick Workout!
20 minutes 5 minute sets 4 times (do not stop)
You will a timer or be by a clock.
This is a fat burning workout.......cardio!
1 minute for each of the following
Swings (double handed)
High pulls
Figure 8's
Alternating swings
Rest
Repeat 4 more times
warm-up
20 Figure 8's
12 each side Side lunge into rack or push press (add balance if you would like)
Around the Body 15 each way
20 Swings
Deadlifts 16 double/8 single
Windmills 12 each side
Oblique crunches 12 each side
4. Workout 9/21/10
time the first 4 45 seconds each no breaks
then the next 4 count out 15 reps then take a 1 minute break.
Warm-up
4 times
Double handed swings
DB Highpulls
Figure 8's
Alternating swings
Push presses
Tricep Extension
Snatches
Rows (each side)
Don't forget to stretch
3.Warm-up
4 sets
15 each side( Start left side so all then move to right)
1 Arm swings
Push Press
Rows
Snatches
Windmills
Reverse Lunge in Rack
Oblique crunch
Don't forget to stretch!
2.Summer workout
3 sets of each
20 Alternating Swings
10 Figure 8's
15 Tricep extenions
10 High Pulls
15 Squats (holding KB)
15 Around the World each direction
10 Lunges passing KB through the front leg (each leg)
10 Push presses (each side)
10 Chest Fly Bridge position ( butt up)
ads- 10 Russian Twist
20 crunches legs up
1.30 Minute Kettlebell workout
As always first warm up ( arm circles, lunges,etc)
20 Double Handed swings
20 figure 8's (full through both legs)
20 over head tricep extensions
20 High pulls
20 Deadlifts (single 10 each leg)
Repeat 2 more time's
Stretch
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