Shoulder Rotations-10 reps
Hip opener-5 reps a side
21-18-15-12-9-6-3
Assister Handstand push up
Dip
Jack knife
Blast off
TRX row or Superman row
Overhead reverse lunge a leg (weight optional)
Weighted burpee (weight optional)
Round 1 is 21 reps of each exercise. Round 2 is 18 reps of each exercise.
Round 7 is 3 reps of each exercise.
Get some R & R for the upcoming week
Grizzlies goal is to find food….even if its leftovers on his nose ;-)
Shoulder rotations-15 reps
Hip Opener-5 reps
2-3 rounds of:
50 hill climbers
25 super mans
15 Burpee tuck jump
50 Mountain Climbers
25 Tuck Jump
15 Hand release Burpee
50 Power Jacks
25 Glute Bridge
15 Frog Burpee
50 Half squats
25 Blast off
15 north south Burpee
Cool Down Stretches
Inch worms-10 reps
Shoulder Rotations-15 reps
3-4 rounds of:
10 Super man Push ups
30 windmill crunches
10 Camel dance a side
30 Scissor kicks
10 High Plank Shoulder touches
30 Side Plank Crunches (15 a side)
10 Down ward Dog push up
30 leg raise
10 Blast off push up
30 toe touches
3 minutes of cardio- Run, Row, Skip or jog on the spot.
Cool Down stretches
Shoulder Rotations-15 reps
Hip opener-5 reps
10 Reverse Burpee
25 push up
*
10 Reverse Burpee
25 push up
50 Lunges
*
10 Reverse Burpee
25 Push ups
50 Lunges
100 Crunches
*
10 Reverse Burpee
25 push up
50 Lunges
100 Crunches
150 Squats
*
(optional) If You have a treadmill or rower when you see the * do a .50 mile run or a 50 calorie row
if you don’t you can do 50 hill climbers.
Cool Down stretches
Shoulder rotations-15 rotations.
Hip opener-5 reps.
21-18-15-12-9-6
Assisted Handstand Push up or inverted push up ( scale it to your fitness level)
Jack knife ( you can use a exercise ball or a med ball to increase intensity)
Alternating Super man ( reps=each side)
Mountain climbers a side
Bear Crawl kicks a side
burpee
2 minutes of cardio -run, row, skip or jog on the spot.
Round 1 is 21 assisted handstand push ups,21 Jack knife. 21 super man twists.mountain climbers. 21 rotating squat jumps. 21 Burpees and 2 minutes of cardio of choice.
Round 2 is 18 reps of each exercise.
round 3 is 15 reps of each exercise…..
Round 6 is 6 reps of each exercise and 2 minutes of cardio of choice.
Cool Down stretches
Hip Opener-5 reps
Glute activation-10 each way
4-5 rounds of:
45 seconds of work followed by 15 seconds of rest
Reverse Lunges
Speed skaters
Side jack knife Left side
Side jack knife Right side
Squats
Squat Jumps
Leg raises
Toe touches
Lateral lunges
Jumping Lunges
Cool Down stretches
I downloaded the interval app. You can set it to desired work/rest times.
Relax and do something you love.
Bruce Loves to play with his stuffed toy.
Shoulder rotations-15 reps
Hip opener-10 reps
4-5 rounds of:
40 Hill climbers
20 Superman Push up
40 Tuck jumps
20 Jack knife
40 Power jacks
20 High plank Shoulder touches
40 Bicycle crunches
20 alternating lateral lunges
Cool Down stretches
Shoulder rotations-15 reps
Hip Opener-5 reps
10-1
Camel dance per side
Alternating Jack knife per side
Assisted handstand Push or inverted push up
Downward Dog push up
Squat Front kick (reps per side)
Burpee Tuck jump
Round 1 is 10 reps of each exercise. Camel dance is 10 a side. Jack knife is 10 a side. Squats is 10 kick each side.
Round 2 is 9 reps of each exercise. Camel dance is 9 a side. Jack knife is 9 a side. Squats is 9 kicks each side.
All the way down to 1 rep of each.
Cool Down stretches.
Foam roll.
Shoulder rotations-15 reps
Inch worms-10 reps
21-18-15-12-9-6
Reverse Burpee
Blast off Push up
Dips
TRX row or Superman
Alternating Leg raises
Alternating Toe touches
Frog Burpee
The first Round is 21 reps of each exercise.
Round 2 is 18 reps of each exercise.
The reps go down 3 each round until you reach your final round which is 6 reps of each exercise.
Cool Down Stretches.
Foam roll
Hip opener-5 reps
Glute activation-10 steps each way
Use Dumbbells if you have them.
4-5 rounds of:
Squats-30
Split squats-30 (15 each leg)
Pistols-30 (15 each leg)
Clock lunges-5 each side
Narrow to wide squat jumps-30
Speed Skaters-30
Cool Down Stretches
Hip Opener-5 reps
Shoulder rotations-15
10-assisted handstand push ups
1 minute max calorie -run, row, skip or bike
20-Dips
1 minute of cardio
30-Tuck jumps
1 minute of cardio
40-Russian Twists
1 minute of cardio
50-Push up
1 minute of Cardio
60-Squat Front kicks
1 minute of cardio
70-Power Jacks
1 minute of cardio
80-jackknife
1 minute of cardio
90-Hill Climbers
1 minute of cardio
100-Lunges
NOTE-for beginners do half the reps for each exercise.
For max Calorie it could be max distance for run or As many skips as possible.
Cool Down stretches
Sundays are for naps. Just ask Bruce….
Shoulder rotations-10 reps
Hip opener-5 reps a side
4 rounds of:
30 bottom half squats
15 pistol crunches a side
30 calories run, row, Airdyne ,bike or skip for 2 minutes
4 rounds of:
30 leg raise pike
15 plank press
30 calories run, row, Airdyne ,bike or skip for 2 minutes
4 rounds of:
30 mountain climber
15 Side plank crunch
30 calories run, row, Airdyne ,bike or skip for 2 minutes
Cool Down stretches
Shoulder rotations-10 reps
hip opener-5 reps a side
4- 5 rounds of:
10 Burpee
20 phoenix push up
30 reverse crunch
40 lateral lunges ( 20 a leg)
50 squat jumps
.25 mile run (optional)
Cool Down Stretches
Shoulder rotations-10 reps
Hip opener-5 reps a side
21-18-15-12-9-6-3
blast off push-up
Single arm push-up each side
Reverse super man
Reverse lunge squat each side
Side jack knife each side
Frog burpee
.25 mile run
Cool down stretches
The first round is 21 reps of each exercise followed by a .25 mile run.
Round 2 is 18 reps of each exercise followed by a .25 mile run.
Round 7 is 3 reps of each exercise followed by a .25 mile run.
