Cardio Tabatas and Back Health

Tabata 1:

Hop Overs
Crunches

Tabata 2:
Hopscotch
High knees

Back Circuit 1: 2x
20 R Extended Leg Pose
20 (alternating) Table Leg Lift
20 L Extended Leg Pose

Tabata 3:
Side shuffle
Mountain Climbers

Tabata 4:
Suicide Taps
Jump Squats

Back Circuit 2: 2x
10 R Cobra Leg Lift
20 Sea Turtles
10 L Cobra Leg Lift

Tabata 5:
Plank Body Saw
Plank Jacks

Finale:
10 Double Knee mountain climb
10 R plank mountain climber slide
10 L
10 R plank lateral leg slide
10 L plank lateral leg slide
10 perfect posture slide

Superstar Superset Arms

Perform each super set 3x through....
Super Set #1:
10 Lying Chest flys
10 Push ups
30 seconds Alternating side plank

REST Jog a lap

Super Set #2:
10 Bicep Curl
10 Lying Pull Over
30 seconds wall sit

Super Set #3
10 Plank rows
10 Straight arm extension
30sec Back Extension

Super set #4
10 Lateral Bicep Curls
10 Diamond push ups
30seconds reverse crunch

Super set #5
10 Inch Worms
10 Shoulder Press

Cheryl's Plank Party

CHERYL’S PLANK PARTY

30sec plank
2 chair squat
25sec plank
4 chair squat
20sec plank
6 chair squat
15sec plank
8chair squat
10sec plank
10chair squat

60sec jumping jacks
10 supermans
30sec plank walkers

60sec high skips
10 single leg lifts
30 sec plank-v walks

60sec butt kickers
10 leg climbers
30 sec spiderman plank

60sec shuffle
10 double leg drops
30 sec plank crunches

60sec jump squats
10 bridges
30sec alternating side planks

60sec t-kicks
10 donkey kicks
30sec plank shoulder taps

plank circuit again opposite way

Legs&Core Circuits

Strength Circuit #1: 3 sets. Allow 1-2 minutes rest between sets.

30 sec Step-up (lead with right)
30 sec Step-up (lead with left)
30 sec Donkey Kicks (right)
30 sec Donkey Kicks (left)
30 sec Bench Crunches
1-2 min rest

Strength Circuit #2: 2-3 sets. Allow 1-2 minutes rest between sets.

30 sec Lateral Lunges Left
30 sec Lateral Lunges Right
30 sec 1-Leg Reaches (Left)
30 sec 1-Leg Reaches (Right)
30 sec Fire Hydrants Left
30 sec Fire Hydrants Right
1-2 min rest

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Exercises: Forward Lunge vs. Backward lunge
1-3 min rest


POWER HOUR
Core: 2 sets. Allow 30-60 sec rest between sets.
60 sec Jackknives (switch legs after 30 seconds)
30 sec Plank
60 sec Quadruped (alternating)
30 sec Opposite Arm- Opposite Leg

Back& Shoulders

go through 3x
1. run up hill do 10 tricep dips on bench
2. 20 burpees
3.Lunges to fence and back
4. 30 push ups

10 bent over rows
1 swimmer
9 bent over rows
2 swimmer
8bent over rows
3 swimmer
7 bent over rows
4 swimmer
6 bent over row
5 swimmer
5 bent over row
6 swimmer
4 bent over row
7 swimmer
3 bent over row
8 swimmer
2 bent over row
9 swimmer
1 bent over row
10 swimmer

big loop

20  weighted t-kicks
10 wide push ups
20 pull over curl ups

20 golf swings
10 cross body roll ups
20 tricep ext w/ legs in air

20 shadowboxing
10 extended bicycles
20 goblet squats

Arms&Legs tabatas

Warm-Up (5-10 min)

Tabata #1: (20 seconds work/10 sec recovery for 4 minutes)
Alt Shoudler Press
Groucho Walk

2-4 min rest

Tabata #2: (20 seconds work/10 sec recovery for 4 minutes)
Bicep Curl
Calf Raise

2-4 min rest (slow recovery run around the property)

As a Group: Strength Circuit: 2sets
10 Donkey Kicks Right
10 Donkey Kicks Left
10 1-leg reach right
10 1-leg reach left
10 donkey kicks right
10 left
10 fire hydrants right
10 left

Tabata #3: (20 seconds work/10 sec recovery for 4 minutes)
Lying Tricep Extension
Bicycle
2 -4 min rest

Tabata #4: (20 seconds work/10 sec recovery for 4 minutes)
Upright Row
Squat Hold
REST

Arms circuit: 2x
10 Supination curl
10 Hammer curl
10 half curl
10 straight arm raise

legsssss

Pyramid
SET 1:
40sec Toe Taps
30sec rest
40sec T-Rolls
30sec rest
40sec Plank walks (feet&hands)
30sec rest
40sec 180 jump
30sec rest
40sec Opp-arm-leg lift plank
30sec rest
(15 crunch between sets)

repeat

set 2:30sec
set 3:20sec
set 4:10sec

POWER HOUR:
30sec 3-way lunges left
30sec 3 way lunges right
30sec Front-Back kicks left
30Sec Front-Back kicks right
30sec run in lunge w/weight right leg in front
30sec run in lunge w/ weight left leg in front