Thursday, January 21, 2010

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Scorpion Push-Up
2 sets of 15
This push-up tests your balance and keeps your legs active as you work your arms and abs.
2 ) Dropsys
2 sets of 15
With dropsys, be sure not to let your foot drop all the way to the ground or it defeats this purpose of the exercise.
3 ) Jumping Squat
2 sets of 1
1 minutes
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.
4 ) Standing Mountain Climber
2 sets of 1
1 minutes
This standing version of the traditional Mountain Climber steps it up to a whole new level!
5 ) Pike Crunch
2 sets of 20
Try to keep yourself balanced while using your core during this move -- it's tough!


Circuit 2
1 ) Reverse Squat With Chest Press
2 sets of 15
You're going to show me how low you can go with this tough and extremely effective move.
2 ) Surrenders
2 sets of 15
Create strong shoulders, quads, glutes and calves with this move.
3 ) Knee Tuck Jump
2 sets of 1
1 minutes
Get ready because you're gonna need all of your energy for this explosive core move!
4 ) Swing Kicks
2 sets of 1
1 minutes
Get a cardio workout along with conditioning your lower body.
5 ) Standing Oblique Crunches With Leg Raise
2 sets of 20
This old-school crunch is about as effective as it gets


Circuit 3
1 ) Static Lunge With Lateral Shoulder Raise
2 sets of 15
This move will not only get you the best shoulders of your life, it'll help shape up your backside too!
2 ) Towel Flys
2 sets of 15
It looks a little like you're cleaning the floor when you do this move, but you're really developing a killer chest and core.
3 ) Squat Jack
2 sets of 1
1 minutes
This variation of the traditional jumping jack is great for getting your heart rate up while really working the lower body.
4 ) Jumping Liberty
2 sets of 1
1 minutes
Get ready to work those arms with this quick-burst move!
5 ) Side Plank With Inner Thigh Raise
2 sets of 20
This three-in-one move will strengthen and tighten your inner and outer abs as well as your inner thighs! But beware, it's a tough one!


Circuit 4
1 ) Side Lunge With Anterior Shoulder Raise
2 sets of 15
Target your glutes, quads and shoulders together with this modified lunge.
2 ) Sumo Squat With Tricep Extension
2 sets of 15
Kiss that underarm waddle and inner-thigh jiggle goodbye with this effective combo move.
3 ) Jumping Lunges
2 sets of 1
1 minutes
This is a killer exercise used by athletes to develop explosive power and core strength.
4 ) Plié Hops
2 sets of 1
1 minutes
This plyometric squat variation is a great strength builder for your lower body!
5 ) Extended Plank
2 sets of 1
1 minutes
This variation places much greater emphasis and intensity on the rectus abdominus because you are not able to utilize your arms as pillars to support your body weight.


Circuit 5
1 ) Triceps Kickbacks
2 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Back Lunge With Front Kick
2 sets of 15
This lunge will really get your heart pumping!
3 ) Rock Star Jump
2 sets of 1
1 minutes
These jumps work your glutes and abs and will give you a rock star body in no time.
4 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
5 ) Plank Twists
2 sets of 20
Plank twists work not only the rectus abdominus but the internal obliques as well.

oooh, that circuit sounds like a killer! Can't wait to try it later!

It is, I upped it to level 3:D Do what you can and you can certainly use substitutes for the ones you can't do.

My Fitness Planner

Here's where the program gets down and dirty. These workouts will make you sweat — and they may even make you want to cuss me out. That's okay with me, because that means they're working. Now get to it!



* Today's Workout
* This Week's Workouts
* Next Week's Workouts


Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Friday, January 22, 2010

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Squatting Dumbbell Rows
2 sets of 20
This exercise is a great way to increase back strength while working your lower body at the same time!
2 ) Frog Kicks
2 sets of 20
Kick your way to stronger glutes and lower back muscles, as well as hamstrings.
3 ) Cross Hop
2 sets of 1
1 minutes
Keep up the pace of this move for a great cardio workout!
4 ) Jumping Jacks
2 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
5 ) Sliding Abs
2 sets of 20
This move requires a towel and all of your concentration! Try not to slip, and keep yourself focused as you feel your abs shake.


Circuit 2
1 ) Squat and Corkscrew Press
2 sets of 20
With this simultaneous squat and press, you'll really be feeling the burn!
2 ) Sumo Squat With Side Kick
2 sets of 20
Put greater emphasis on your inner and outer thighs.
3 ) Burpy
2 sets of 1
1 minutes
Keep the pace as fast as possible and your core tight. This cardio exercise strengthens your chest, shoulders, lower abs, glutes, calves, and transverse abs.
4 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
5 ) Scissors
2 sets of 1
1 minutes
Two for the price of one! Scissors work the lower abs as well as inner thighs.


Circuit 3
1 ) One-Leg Pelvic Thrust
2 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
2 ) Military Shoulder Press on Exercise Ball
2 sets of 20
This hardcore move is all about alignment -- keep good form and you're on your way to some hot-looking shoulders!
3 ) Mountain Climbers
2 sets of 1
1 minutes
It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs.
4 ) Squat Thrust
2 sets of 1
1 minutes
Try to work up to a minute of squat thrusts in a row.
5 ) Hollowman
2 sets of 1
1 minutes
This modification works your entire abdominus rectus.


Circuit 4
1 ) Side Lunge With Bicep Curl
2 sets of 20
This compound movement works your biceps and thighs together for maximum calorie burn.
2 ) Wall Squat
2 sets of 1
1 minutes
This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat.
3 ) Harpy
2 sets of 1
1 minutes
Use the step to support yourself without placing too much weight on it -- you want your body to be doing the work here!
4 ) Jumping Jacks
2 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
5 ) Lying Leg Raises
2 sets of 20
Lying Leg Raises emphasize the lower abs.


Circuit 5
1 ) Clock Lunge
2 sets of 20
This move works out your lower body from all angles, hitting every part of the thigh!
2 ) One-Leg Pick-Up With Hammer Curl
2 sets of 20
Forget traditional hammer curls -- this variation works your quads and core as well!
3 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
4 ) Plié Hops
2 sets of 1
1 minutes
This plyometric squat variation is a great strength builder for your lower body!
5 ) Bicycle Crunch
2 sets of 50
The bicycle targets your rectus abdominus (inner and outer obliques).


Cool Down
5 minutes

Hi Blue Team!

I hope you dont mind me stepping in. This workout looks amazing. Is there anywhere to view pictures or video of the moves? I would love to do them with good form.

Thanks,

Tamara

http://www.fitness.com/exercises/5/d...mmer_curls.php or http://www.abc-of-fitness.com/info/full-crunch.asp

Use this link to access " how to do" exercises.

wow level 3 mercy. very impressive! :D

Here's today's workout. Sorry I haven't been around:(

Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Tuesday, February 02, 2010

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Warm Up/Prep
5 minutes

Circuit 1
1 ) Static Lunge With Reverse Cable Fly
2 sets of 20
This great combo move will give you definition in your upper back and firm up that butt.
2 ) Sequential Superman
2 sets of 20
Up, up, and away, kid. This one is great for your lower back.
3 ) Jumping Liberty
2 sets of 1
1 minutes
Get ready to work those arms with this quick-burst move!
4 ) Rock Star Jump
2 sets of 1
1 minutes
These jumps work your glutes and abs and will give you a rock star body in no time.
5 ) Scissors
2 sets of 20
Two for the price of one! Scissors work the lower abs as well as inner thighs.


Circuit 2
1 ) Squat Swing
2 sets of 20
The extra weight adds an extra challenge to this squat move and makes it very effective for working your back and shoulders.
2 ) Plank Row
2 sets of 20
Using the dumbbells in this move helps to strengthen and sculpt your shoulders.
3 ) Swing Kicks
2 sets of 1
1 minutes
Get a cardio workout along with conditioning your lower body.
4 ) Knee Tuck Jump
2 sets of 1
1 minutes
Get ready because you're gonna need all of your energy for this explosive core move!
5 ) Double Crunch
2 sets of 20
The double crunch targets your entire rectus abdominus. It is very difficult but very effective.


Circuit 3
1 ) Crab Walk
2 sets of 1
1 minutes
This gym-class move proves to be a great sculpting technique for your shoulders and glutes.
2 ) One-Leg Pick-Up With Hammer Curl
2 sets of 20
Forget traditional hammer curls -- this variation works your quads and core as well!
3 ) Jumping Lunges
2 sets of 1
1 minutes
This is a killer exercise used by athletes to develop explosive power and core strength.
4 ) Standing Mountain Climber
2 sets of 1
1 minutes
This standing version of the traditional Mountain Climber steps it up to a whole new level!
5 ) Boat Pose
2 sets of 1
1 minutes
While you might feel this exercise the most in your abs, holding the pose also strengthens your lower back and quads.


Circuit 4
1 ) Squatting Curl
2 sets of 20
Not only are you totally isolating your biceps, you're getting an awesome lower-body workout at the same time!
2 ) Hamstring Curls on Exercise Ball
2 sets of 20
This one takes some concentration, but you'll really be working your lower body!
3 ) Plié Hops
2 sets of 1
1 minutes
This plyometric squat variation is a great strength builder for your lower body!
4 ) Burpy
2 sets of 1
1 minutes
Keep the pace as fast as possible and your core tight. This cardio exercise strengthens your chest, shoulders, lower abs, glutes, calves, and transverse abs.
5 ) Sliding Abs
2 sets of 20
This move requires a towel and all of your concentration! Try not to slip, and keep yourself focused as you feel your abs shake.


Circuit 5
1 ) Back Kick With Shoulder Press
2 sets of 20
Strengthen your shoulders, chest, triceps, lower back, glutes, hamstrings and abs with this kick *** move.
2 ) Side Lunge With Bicep Curl
2 sets of 20
This compound movement works your biceps and thighs together for maximum calorie burn.
3 ) Butt Kick
2 sets of 1
1 minutes
It's time to kick butt — literally — by raising your heart rate and focusing on your balance.
4 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
5 ) Reverse Crunches
2 sets of 20
The reverse crunch specifically targets the lower abs and transverse abs.

Thank you!