Thursday's Training

Chest and Biceps
1) 30 minutes on stairmaster!
2) DB bench press and pull ups
3x10
3) Pushups superset with straight bar curl
4xfailure!
4) Abs
ON decline bench
20 sit ups
20 russian twists
25 toe touches
4x

Wednesday's Training

Legs!
1)on incline with treadmill
Sprint the last 20 seconds of every minute for 20 minutes
2)On incline (slower pace)
Side Shouffle for 20 seconds (4 sets faceing each way, 30 seconds in between)
3)Backpeddle
For 20 seconds rest 30. Repeat for 4 sets

Abs
ON decline bench
1)20 situps
20 russian twists
25 toe touches
Repeat for 4 sets

Tuesday's Training

Back and Triceps

1)Sprint the last 20 seconds of every minute for 20 minutes
2)Pull up (palms down) superset with seated rows
4x10
3)Straight bar high pulls with db lateral raises
3x10
4)On incline bench do skull crushers
4x10
5)Abs
on med ball
1) 50 situps
2) 50 opposite knee to opposite elbow (25 each way)
3x

Monday's Training

Chest and Biceps
1)20 minutes on stairmaster
2)DB flat bench superset with pull ups
5x5 on bench and 4x10 on pull ups
3)DB incline Press superset with straight bar curls
4x5 on press and 4x10 on curls
4)Abs on decline bench
30 situps
20 russian twists
20 toe touches
Repeat 4x

Friday'sTraining

Back and Triceps
1)12 minute run
2)Pull up (palms down) superset with seated row
4x10
3)DB shoulder press superset with lateral shoulder raise
3x12
4)Skull Crusher on incline bench
4x10
5)Abs on med ball
50 crunches
50 opposite knee to opposite elbow (25x each way)

4x

Thursday's Training

Chest and Biceps
1) 20 minutes on stairmaster
2) Flat DB press superset with straight bar curl
4x10
3) DB Flys superset with preacher curls
3x10
4) Pushups superset with "21" curls
Pushups to failure
"21" curl curl bar half way for 7, then start in up position and lower down for 7, then 7 full curls. 3x
5) Abs on decline bench
30 sit ups
20 russian twists
25 toe touches
4x

Wednesday's Training

LEGS

I am going to check out a spin class. Should be good cardio and leg work!

Wednesday's Training

LEGS

1) put treadmill on incline
sprint the last 15 seconds of every minute for 20 minutes
2) keep treadmill on incline
side shouffle (staylow) for 15 seconds. flip sides for 15 more seconds
4x each way
3) Keep on incline.
back peddle for 15 seconds
4x
4)ABS
Full crunch (legs start off extended and arms extended out) 15x
Russian twist 20x
Scissor kicks 30x
Toe touches 25x

Tuesday's Training

BACK AND TRICEPS
1) 12 minute run on treadmill
2) pull ups (palm down)super set with seated rows
5xfailure on pull ups
3x10 on rows, after third set drop the weight and do 10 more, drop weight again and do 10 more
3) DB shoulder press superset with lateral raises
3x10
4) dips
4xfailure
5) Abs
on med ball
50 crunches
50 oppoosite knee to opposite elbow (25x each way)

Monday's Training

Chest and Biceps
1) Stairmaster for 20 minutes
2)Alt. DB bench press superset with pull ups
( hold both dumbbells in press position. bring down rt arm then press up. do the same with the left)
3x8 press, 3x8 pullups
3)DB Incline Press superset with straight bar curls
3x8 on press, 3x10 on curls
4)Flys superset with alternating one arm curls
3x10
5)Abs
On decline bench
20 sit ups
20 russian twists
25 toe touches
3x

Saturday Training

Fun in the sun for an hour

Going Surfing!

Friday'sTraining

Back and Triceps
1) Sprint on treadmill for last 20 seconds of every minute for 20 minutes
2)Lat Pull downs superset with seated rows
3x12 for both
3)Dips
3xfailure
4)Triceps extensions
3x10
5)Abs
On Med ball
50 crunches
50 opposite knee to opposite elbow (25x each way)

Thursday's Training

Chest and Biceps (gota get right for the beach)

1)20 minutes on stairmaster (crank it up!)
2)db bench press superset with pull ups
press: 3x12
pull ups: 3xfailure
3)Inverted pushups superset with preacher curls
Pushups: 3xfailure
curls:3x1-
4)Flys on incline bench super set with reverse grip curls
Flys: 3x12
Curls: 3x10

Wednesday's Training

Leg Day!
1)Run on treadmill for 12 minutes
2)Squats superset with box jumps
4x8 for squats
3x5 for box jumps
3)Leg Press superset with Calf raises
3x12 on leg press
3x30 on calf raises
4)Abs
Vups-20x
Russian Twists-30x
Scissor Kicks-50x
Toe Touches-25x

Repeat 3x

Monday's Training

Chest and Biceps

Monday
1)Circuit 1
Sprints on treadmill (sprint the last 20 seconds of each minute for 20 minutes)
2)DB bench press superset with pull ups
Press: 4x8
Pull Ups: 4xfailure
3)Inverted Pushups superset with straight bar curls
Pushups(put feet on bench, then do a push up): 4xfailure
Curls: 4x10
4)Abs:
On med ball
50 crunches
50 opposite elbow to opposite knee (25 each way)
3 sets

Tuesday's Training

Back and triceps
1)Run for 12 minutes
2)Pull ups superset with seated rows
4x10
3)Shoulder press superset with lateral raises
3x10
4)Skull Crushers on Incline Bench
3x10
5)Dips
3xfailure
6)Abs
On medball
50 sit ups
50 opposite knee to opposite elbow (25x each way)
3 sets!!

Go Get it!

Monday's Training

1)20 minutes on treadmill
2)Flat DB press and pull ups
5x5
3)DB Incline Press and straight bar curls
3x8 press and 3x12 curls
4)Abs
On decline bench
25 situps
25 russian twists
25 toe touches
Repeat 4x!

Friday's Training

Back and Triceps
1)20 minutes on stairmaster
2)Lat pull downs superset with seated row
3x12
3)DB shoulder press superset with lateral raises
4)Dips
4xfailure
5)Abs
Full crunch (start legs extended then crunch bringing legs in and back off the ground)
25x
Vups
20x
Toe touches
25x
Repeat for 3x

Thursday's Training

Power Yoga,
Find a good local instructor. Power Yoga is a great balance with the over all circuit training we do. It helps open you up and gives your joints a break!

Wednesday's Training

Leg Day!
1)Stair Climber for 20 min.
2)Squats 4x10 super set with box jumps 4x5
3)Leg extension superset with hamstring curls
3x12
4)Abs
On Med ball
a)50 crunches
b)50 elbow to opposite knee crunch (25x each leg)

Tuesday's Workout

Back and Triceps
1)Stair master for 20minutes (crank it up)
2)Pull Ups super set with seated row
5x10 ( if you cant do 10 pull ups, Stop at top let down slowly)
3)Skull Crushers on inclinde bench
3x12
4) Abs
On decline bench
a)20 sit ups
b)20 russian twists
c)25 toe touches
Repeat a,b,c for 4 sets!

Monday's Workout

Full body workout
1)Put treadmill on incline
Sprint for 15 seconds then pushups to failure
Rest for 40 seconds
Repeat for 5 sets

2)Keep treadmill on inlcine
Sprint 15 seconds then do straight bar curls
Rest for 40 seconds
Repeat for 5 sets

3)Keep treadmill on incline
Sprint for 15 seconds then squats (50x)
Rest for 40 seconds
Repeat for 4 sets

4)Keep treadmill on incline
Sprint for 15 seconds then one lege squats (10x each leg)
Rest for 40 seconds
Repeat for 4 sets

Saturday Training

45 minutes of outdoor fun. Go for a hike, surf, play some basketball. Enjoy the weekend!

Thursday's Training

Chest and Biceps
1)On treadmill put on incline.
Sprint for 15 seconds then do pushups to failure
Sprint for 15 seconds do curls (10x)
Repeat for 15x
2)3x failure pullups superset with db incline press

3)Abs
50 scissor kicks
20 russian twists
30 toe touches
4x

Wednesday's Workout

Leg Day!
1)12 minute run on treadmill
2)4x8 squats
3)4x12 leg press
4)Abs
on med ball
50 sit ups
50 opposite knee to opposite elbow (25x each way)
repeat for 2x

Tuesday's Workout

Back and Triceps
1)Jog for 45 seconds and sprint for 15 seconds on an incline
20 minutes total
2) Lat pull down super set with dips
Lat pull down: 3x10
Dips: 3xfailure
3)High pulls super set with lateral shoulder raises
3x10 for both exercises
4)Abs:
Leg lifts (where you hang from pull up bars and lift legs up)
3x15

Monday's Workout

BIG CHEST DAY!
1)Run for 7 minutes
2)5x5 flat DB press superset
3)3x8 DB incline
4)3x10 DB flys
5)3xfailure push ups
6)Abs
On decline bench
20 full sit ups
20 russian twists
25 toe touches
3x

Friday's Workout

Friday is here!!!
Big Cardio and back day!
1)25 minutes on stair master (crank it up, dont leave until your drenching in sweat!)
2)Lat pull downs super set with seated rows
5x12 ( should have to lower weight on last two sets if you are pushing yourself)
3)Abs
On med ball
50 full sit ups
50 opposite knee to opposite elbow crunch (25x each way)
4x!!!

have a great friday!!

Wednesday Workout

Legs
1)Put treadmill on incline. Sprint last 15 seconds of every minute for 20 minutes
2)Keep on incline and slow pace down. Shouffle sideways for 10 seconds then flip and go the other way for 10 seconds, rest for 30 seconds. Repeat for 4 sets each way
3)Keep on incline
Back peddle for 20 seconds rest 30 seconds for 5 minutes!
4)Abs on med ball
1)Opposite elbow to opposite knee for 25 reps each way
2)50 crunches
Repeat for 3x

Tuesday's Workout

Back and Ticeps
1)Stairmaster 20min
2)Lat pull downs super set with seated rows
4x10 on both
3)Skull Crushers
4x12
4)Abs
On decline bench
20 sit ups
20 russian twists
25 toe touches
Repeat for 4x

Monday's Workout

Chest and Biceps
1)Run for 12 minutes
2)Flat DB bench with Pull ups
5x5 bench
4xfailure on pull ups
3)Flys superset with straight bar curl
3x12 flys
3x10 curls
4)Abs on med ball
a)Crunch elbow to opposite knee (25x each leg)
b)Stretches (start in crunch position with arms above head, the stretch back, then crunch back up with arms staying in extended position)25x
Repeat a,b for 4 sets!

Outdoor workout

1)Warm up
Jumping Jacks-30x
High Knees-20seconds
Jumps back and forth (quick short jumps, imagine a line you are jumping over and back) 20 seconds
Square Jumps (jump forward, then left, back, then right, making a square)
20 seconds,
Squat Jumps-10 reps
Repeat for 3x total
2)Gassers superset with pushups
50 yards and back is 1. Do 3.
50 pushups
Repeat for 4x
3)Shouflle gasser superset with curls ( dummbbells, pullups)
Shouffle 20 yards and back is 1. Do 3
Curls 20x if pull ups 8-10
3x

Tuesday's Workout

Cardio and Back/Shoulers
1)25 minutes on stair master (crank it up!)
2)Lat Pull downs super set with seated Cable pulls
4x12
3)Shrugs superset with lateral raises
3x25 shrugs
3x15 raises
4)Abs
On med ball
50 crucnhes
25 right knee to left elbow crunch
25 left knee to right elbow crunch
Repeat 3 sets!

Monday's Workout

Outdoor workout (need space and bands,dumbbells, or pull up bar
1)Warmup
30 Jumping Jacks
20 seconds high knees
20 seconds square jumps (make four jumps making a square)
reverse for 20 more seconds
20 seconds one foot in front of other. (imagine a line an step one foot over line and back alternating feet as fast as possible)
10 scquat jumps. (Starting in athletic position, jump up then land back in squatting position)
Rest 15 seconds then repeat for 2 more sets
2)Gassers/Pushups/Curl circuit
Sprint 30 yards there and back (1). Do 5
Pushups to failure
Curls (dumbbells, bands, or pull ups)to failure
Repeat ciruit for 4 sets!
3)Back Peddle then Sprint/ Push up and squat jump circuit
Back peddle 20 yards then sprint forward (do 5x)
Do a push up, then squat jump, (do 10)
Repeat for 3x
4)Abs
Vups 15x
Scissor kicks 30
Russian twists 30
Toe touches 25
Repeat 3x

Friday's Workout

Back and Triceps
1)20 minutes on stairmaster
2)Pull Ups superset with DB rows
Pull UPs-4xfailure
DB Rows-3x8
3)High Pulls superset with plate raises (take plate and lift up and down in front of body)
High Pulls 3x12
Plate raises 3x12
4)Skull Crushes
4x10
5)Abs
On med ball
Alt knee to elbow-20 each leg
Stetches(take arms back behind head,"stretch back", then crunch forward)
20 reps
4x

Thursday's workout

Chest and Biceps
1)Run for 12 minutes on treadmill
2)Flat DB press superset with pull ups
4x8 on press
4xfailure on pull ups
3)DB Incline superset with straight bar curl
Incline press 3x8
Curl 3x10
4)Flys superset with pushups
3x10 flys
3x failure on pushups
5)Abs
Vups 20
Russian twist 30
Scissor Kicks 30
Toe Touches 25
Repeat 3x

Tuesday's Workout

Outside workout! Need Dumbbells or bands
1)Warm up
a)jumping jacks-30 reps
b)High Knees-20 seconds
c)Squat jumps-15 reps
4x no rest!
2)Gassers with DB Press
Sprint 30 yards and back 4x (no rest)
Superset with DB Shoulder Press
3x
3)Sprint 20 yards and back 5x then 10 up downs ( where you jump to the ground and back up. Superset with lateral shoulder raise
3x
4)Sprint 10 yards and back 5x then Over head Tricep extension with Dumbbell
2x
5) Abs
a) V ups 15 reps
b) Scissor kicks 30 reps
C) Slides ( lift one leg six inches off ground and slide both hands to knee cap) 12 reps each leg
d) Toe touches 25 reps
Repeat a,b,c,d 3x

Monday's Workout

Chest and Biceps
1)Run for 12 minutes. Push it!
2)DB bench press superset with pull ups
Press: 4x6
Pull ups: 4xfailure
3)DB Incline Press super set with Straight bar curls
Press: 3x6
Curls: 3x10
4)DB Flys super set with preacher curls
Flys: 3x10
Curls: 3x10
5)Abs
On decline bench
A)Full sit ups with med ball
15 reps
B)Russian twist with med ball
15 reps
C)Toe Touches
25 reps
3x

Wednesday's Workout

Legs!
1)Sprint on incline
15 seconds, rest 45 seconds
15x
2)On incline, side shouffle (stay low)
10 seconds, then face the other way for 10 seconds
5x each way
3)On incline, back peddle (stay low)
10 seconds, rest 30 seconds
5x
4)Abs
On Decline bench with medicine ball
10 sit ups
10 russian twists
25 toe touches
3x

Monday's Workout

Chest and Biceps
1)Sprint on treadmill for 20 seconds rest for 40 seconds.
15x
2)DB bench press superset with straight bar curl
4x6 bench press, 4x10 curls
3)DB incline press superset with preacher curls
3x6 incline press, 3x10 curls
4)Abs
V-ups -15x
Toe touches- 25x
Scissor kicks-30x
4x

Friday's Workout

Back and Triceps
1)Sprint on treadmill for 12min
2)Lat Pull Down super set with seated bent over row
4x8
3)DB Shoulder Press superset with DB lateral shoulder raise
3xfailure
4)Dips
4x failure
5)Abs
On Decline bench
20 situps
20 russian twists
10 stretches ( Stretch arm behind head, then crunch up halfway)
3 sets

Thursday's workout

Chest and Biceps
1)Stair climber for 20 min
2)DB bench press super set with pull ups
4x12 on the press, and 4x of 8 pull ups
3)DB incline super set with straight bar curl
4x12 on press and 4x10 on curls
4)Abs
Vups-25x
Russian twist-25x
Toe Touches-25x
4 sets!

Wednesday Workout

Leg Day!!
Stair Climber 20min. Make it a steep incline.
1)Squats
4x8
2)Leg Press
3x12
3)Calf Raises
3x50
4)Abs
1)On decline bench
a)2o sit ups
b)20 russian twists
c)30 toe touches
Repeat 4x!

Tuesday's Workout

Shoulder's and Triceps
1)12 minute run
2)Pull Ups super set with bent over row
4x12 plus two negatives on set 4
3)Db shoulder press superset with lateral raises
3xfailure
4)Skull crushers
3x10
5)Dips
2xfailure
6)Abs
Vups-20x
Scissor kicks-40x
Toe Touches-25
4x

Monday's Workout

Chest and Biceps
1)20 minutes of cardio (your choice)
2)12 sets of Pushups burn out!!! Super set with 4 sets of pullups, 4 sets of straight bar curl, 4 set of preacher curls
3)Abs
1)On Declind bench
a)25 sit ups
b)25 russian twists
c)25 stretches (Stretch arms behind head then do a crunch half way, then bring down slowly
3 sets
2)Leg raises (Hang from pull up bar and lift legs up)
2 sets of failure

Friday's Workout

Shoulders and Triceps
1)Run for 12 minutes on treadmill
2)Lat pull down super set with rows
3x12 (on last set superset with 2 extra sets)
3)Shrugs super set with dips
3x12 shrugs
3x failure on dips
4)Tricep push downs
3x12
5)Abs
Scissor kicks
Russian twists
Toe touches
Vups
3x

Thursday's workout

Chest and Biceps
1)25 minutes on stair climber
2)10 sets of push ups to failure on ever set super set with 4 sets of pull ups, 4 sets of straight bar curls, and two set of DB curls
3)Abs
1)Vups-20
Russian Twist-30
Toe Touches-30
Scissor kicks-50
3 sets!!

Wednesday Workout

LEGS!
1)RUN FOR 12 MINUTES
2)SQUATS
4X8
3)LEG PRESS
4X12
4)LEG EXTENSION SUPERSET WITH HAMSTRING CURLS
2X12
5)ABS
LAY ON DECLINE BENCH
20 SIT UPS
20 RUSSIAN TWISTS
30 TOE TOUCHES
4 SETS!!

Tuesday's Workout

Back and Triceps
1)12 minute run
2)Pull ups (palm down)superset with bent over row
3x10
3)DB shoulder press superset with lateral shoulder raise
2xfailure
4)High pull superset lat pull down
3x12
5)Abs
On medicine ball
Bring right knee to left elbow then alternate
15 each leg
Extends hands up and slowly stretch them down behind your head (slow stretch)
20 reps
4 sets each exercise

Monday's Workout

Chest and Biceps
1)20 minutes on treadmill on stair climber
2)Flat DB press superset with pullups
4x8
3)DB Incline superset with curls (curlbar)
2x10
4)Decline pushups (Put feet on a bench, with hands on the floor in pushup position), superset with DB Curls
2xfailure on pushups
2x10 curls
5)Abs
Vups-20
Scissor kicks-40
Hanging knee raises (hang from pull up bar and lift legs up to chest)-10
3 sets

Saturday's Workout

Do something fun for 1 hour outside. Basketball, go for a run, etc

Friday's Workout

Back/Triceps
1)Run on treadmill for 12 min. (fast as possible)
2)Lat Pull Downs super set with bent over row
3x12, with 2 drop sets on each on last set
3)DB shoulder press super set with lateral raises
3 sets of failure
4)Tricep skull crushers ( laying flat on bench, bring curl bar down toward head then press up for 10 reps, then go straight into a press for 20 reps)
5)Abs
a)On medicine ball bring right knee to left elbow alternating legs and arm for 15 reps each way.
Superset
b)reach hands back as far as possible and stretch back then crunch up for 20 reps
3 sets total

Thursday's workout

Chest and Biceps!
1)30 minutes on stairclimber. (should be drenched in sweat if you go hard enough)
2)Flat db bench
3x12
Superset with Pull ups
3x failure
3)Db Incline Press
3x12
Superset with straight bar curl
3x12
4)Abs
V-Ups 20reps
Russian twists 30 reps
Scissor kicks 50 reps
Toe Touches 30 reps
3 sets

Wednesday Workout

LEGS!
1)Sprint on treadmill with steep incline the last 20 seconds of each minute for 20
2)Bring speed down to slow pace but keep incline and side shuffle for 15 seconds then flip and face other direction and go for 15 more seconds ( stay low!)Rest for 30seconds. Repeat for 3 sets in each direction
3)Now make the pace even slower and backpedal (be careful, should almost be a slow walk, stay low!
20 seconds on 20 seconds off for 5 sets!
4) Squats 2x50 body weight
5)Abs
Both exercises on medicine ball
1) Take right elbow to left knee for 20 reps, the switch for 20 more
Super set with Exercise 2
2) Take arms straight back stretching out abs, then crunch forward. (Ball should roll back. 20 reps
3 sets total!

Back/Triceps

1)12 minutes on treadmill as fast as possible
2)Pull Ups (palm down)superset with taking a 45lb or 25lb plate and lift in up and down in front of your chest
3x12
3)DB shoulder Press superset with lateral raise
3xfailure
4)Dips
4xfailure (negatives on last one of each set)
5)Abs
V-ups (15x)
Scissor kicks (30x)
Toe touches (25x)
3 sets

Monday's Workout

Chest and Biceps
1)On treadmill sprint the last 20 seconds of every minute for 20 minutes
2)Pushups superset with Pullups
50 pushups then 10 Pullups
45 pushups then 8 Pullups
40 pushups then 6 Pullups
35 pushups then 4 Pullups with 2 negatives (in addition)
3)Decline Pushups with Curls (straight bar)
Place feet on a bench.
35 Pushups then 12 curls
30 pushups then 10 curls
25 pushups then 8 curls
4)Abs
Lay on Decline Bench
30 situps
20 russian twists
10 stretches ( stretch arms back, while keeping abs tight then crunch up)
20 toe touches
3 sets!