In case there are any excercise on your workout plan that you do not know, please refer to the dictionary provided to help you complete your workout.
2 minute bike/2 minute run/2 minute jumprope.
30 - 30
30 second sprint/30 second rest.
Requires two pieces of equipment such as a treadmill, stationary bike or elliptical machine.
5 minutes treadmill/5 minutes bike - good speed.
4 minutes treadmill/4 minutes bike - increase speed.
3 minutes treadmill/3 minutes bike - increase speed.
2 minutes treadmill/2 minutes bike - increase speed.
1 minute treadmill/1 minute bike - sprint.
See 18.104.22.168.1 and add 10 pushups and 10 burpees after each run on treadmill.
2 minutes at 5 level speed on treadmill/30 seconds rest.
1 minute at 6 level speed on treadmill/30 seconds rest.
30 seconds at 7 level speed on treadmill/30 seconds rest. Repeat.
2 minutes at 6 level speed on treadmill/30 seconds rest.
1 minute at 7 level speed on treadmill/30 seconds rest.
30 seconds at 8 level speed on treadmill/30 seconds rest.
See 6.7.8 and increase speed on each repeat.
3 minutes at 6 level speed on treadmill/30 second rest.
2 minutes at 7 level speed on treadmill/30 second rest.
1 minute at 8 level speed on treadmill/30 second rest.
30 seconds at 9 level speed on treadmill/30 second rest.
15 second sprint at 10 speed/ 30 second rest.
30 Seconds at 7 speed/30 seconds rest.
1 minute at 6 speed/30 seconds rest.
2 minutes at 5 speed/30 seconds rest.
2 minutes at 7 level speed on treadmill/30 seconds rest.
1 minute at 8 level speed on treadmill/30 seconds rest.
30 seconds at 9 level speed on treadmill/30 seconds rest.
See 7.8.9 and increase speed on each repeat.
30 seconds at 9 speed/30 seconds rest.
1 minute at 8 speed/30 seconds rest.
2 minutes at 7 speed/30 seconds rest.
Alternating Seated Press
Sit on the floor and spread your legs out comfortably. Place a kettlebell in each arm in the clean position. Press one kettlebell up and lockout overhead. While lowering this kettlebell, begin to simultaneously press the other kettelbell. Always look at the kettlebell which is on the rise.
Punch the air in front of you quickly as if punching a heavy bag. With or without small weights.
Around the World
Hold kettlebell by handle waist high. Swing kettlebell around the waist, switching hands in front and in back of the body.
Behind the Head Press
Hold kettlebell by the bell behind the head. Lift kettlebell straight over head and back down. Repeat.
Bike Sprints/Elliptical Sprints
15 second sprint/45 second resting pace.
Get in the pushup position. Lift hips toward ceiling. Bring both feet toward hands in a hopping motion. Return feet to original position. Repeat.
Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).
The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
Double Bicep Curl
Hold kettlebell waist high with both hands. Bring kettlebell to chest and back down. Repeat.
Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat. Pick up a kettlebell and pass it to your other hand between your legs. Go back and forth for several repetitions.
Assume defensive basketball stance. Stutter step quickly while maintaining your stance.
Jump Over the Moon
Place kettlebell on the floor. Stand next to kettlebell. Jump over kettlebell sideways. Jump back over. Repeat.
Jump Rope and Crunch
One set consists of:
30 JR/10 Crunches.
20 JR/8 Crunches.
10 JR/5 Crunches.
Hold kettlebell in front of chest. Squat slowly. Return to original position. [Kettleball can be replaced with free weights]
Stand with feet shoulder width apart. Hold kettlebell by the handle. Swing kettlebell between legs while squatting, then swing kettlebell in front and over the head. Repeat. [Kettleball can be replaced with free weights]
Stand with legs shoulder width apart. Alternating legs, quickly lift knee until thigh is parallel to the ground. Return to floor and then lift the other knee. Repeat.
Stand with your torso upright. This will be your starting position. Step forward with your right leg around 2-3 feet or so from the foot being left stationary behind, and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. (Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.),
Using mainly the ball of your foot, push up and go back to the starting position as you exhale. Hold small hand weights for added intensity. Repeat the movement and then perform with the left leg.
Medicine Ball Tosses
See pictures for variations.
Place kettlebell on the floor. Squat in front and grasp kettlebell by the handle. Holding the handle and remaining in a squat, hop to your right one quarter of a circle around the kettlebell. Complete a circle around the kettlebell. Repeat hops to the left.
Hold kettlebell by the bell in front of chest. Lift straight over the head. Return to starting position. Repeat.
Single Bicep Curl
Hold kettlebell with one hand by grasping the handle waist high. Bring kettlebell to chest and back down. Repeat.
Straddle kettlebell. Place one foot lightly on top of kettlebell. Quickly alternate feet on top of kettlebell.
Stand with legs shoulder width apart. Squat until thighs are parallel to the ground. Return to standing position. Repeat.
Sit with legs straight out and flat on the ground. Place kettlebell next to your right hip. Lift kettlebell over your legs and place next to your left hip. Return the kettlebell to the right side. Repeat.
Weight Machine Exercises
Bench press, tricep curl, bicep curl, hamstring lift, quad lift.
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