Friday, October 25, 2013

The 12 Days After Christmas (week 2)

1 Dive Bomber

 

 

 

 

 

 

 

2 V-up crunches

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3o second plank

 

 

 

 

 

4 laps 

5 step-ups w/chair--5 each leg

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

6 bounding hops forward

7 Push-ups

8 Burpees

 9 Pendulum axel

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10 Ab Double Leg lifts (lie on ground, legs are 90 degrees with feet toward ceiling.  lower both legs to ground and raise again)

 

11 box jumps

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

12 hammer curls

The 12 Days After Christmas (week 1)

This workout is done like you sing the 12 Days of Christmas.  Day 1, Day 2 then day 1, Day 3 then day 2 then day 1, day 4 then day 3 then day 2 then day 1, etc.

1  Burpee


 
 
 
 
 
 
 
 

 

2  Superman or Airplane (20 seconds)


 
 
 
 
 
 

 

3 Laps around the room

4 Speed Skaters


 

 
 
 
 
 

Plank Jacks


 
 
 
 
 
 
 
 
 
 

6o second plank



 
 
 
 
 
 
 
 
 
 
 

 

Lat Pulls w/band

 

 
 
 
 
 
 
 
 
 

 

8 Pendulum w/ weights

 
 
 
 
 
 
 
 
 
 
 
 
 
 

9 Mountain Climbers


 
 
 
 
 
 
 
 
 

10 Scissors


 
 
 
 
 
 
 
 

 

11 Air Jacks


 
 
 
 
 
 
 
 
 
 

 

 

12 bicep curls to the front and 45 degrees to the side

 

 

Workout #3: No Equipment Workout

 



Move 1:  Chair Squat  Works upper body, core, and lower body
Stand with your feet hip-distance apart and your arms at your sides. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears (A). Return to standing, then lift your right knee to hip height as you sweep your arms down across your body until the back of your left hand is outside your right knee (B). Return to standing and repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.









Move 2:  Rock and Roll Core  Works core
Get in plank position with your forearms flat on the floor and your palms down (A). Keeping your hands in place and using your feet as the pivot point, twist your body to the left as far as possible without losing your balance (B). Repeat to the right (C). That's one rep. Do three sets of 8 to 10 reps, resting for 30 seconds between sets






Move 3:  Front Lunge Floor Reach And Reverse Twist  Works arms, core, back, and legs
Stand with your feet hip-width apart and your arms at your sides. Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor. Bending forward, try to touch the floor on either side of your left foot (A). Push off your left foot; using that momentum, shift your weight to your right foot and swing your left leg behind you. As you sink backward into a lunge, rotate your torso 45 degrees to the right (B). Return to standing. That's one rep. Do 12 to 15 and repeat on the other side. That's one set. Do three, resting for 30 seconds between sets






 

Move 4:  Pushup Crawl  Works chest, core, and hips
Get in plank position with your hands wider than shoulder-width apart (A). Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow (B). Return to plank position, then push back up to start; repeat on the other side. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.
 
 

 

Move 5:  Grand Plie Squat Reach and Jump  Builds lower-body strength and power
Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you're low enough to touch it with your fingertips (A). Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead (B). That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets.


 
 
 
 
Move 6:  Tricep Pushup  Works triceps, chest, and core
Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back up to start. That's one rep. Do three sets of 12 to 15 reps, resting for 30 seconds between sets. To make it easier, lower your knees to the ground. There's no shame in girl pushups!


 
 
 
 
 
 
 
 
Move 7:  One Leg Squat Floor Reach and Press  Works core and lower body 
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.

Stand Up Ab Workout

Stand Up Ab Workout

Move 1:  Dumbell Side Bend  
Stand with your feet hip-width apart and your arms at your sides. Bend your left knee, lifting your foot behind you. Squat down and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes (A). Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you (B). Lower your left leg and repeat on the other side. That's one rep. Do 12 to 15 for a set. Do three sets, resting for 30 seconds between sets.



Move 2:  Standing Core Stabilization
Standing with your feet hip-width apart, use both hands to hold a dumbbell straight out in front of your chest, core engaged. Moving your torso slightly, slowly rotate your arms to the left as far as you can. Pause, then rotate to the right. That's one rep. Continue for a total of 10 reps.

 
Move 3:  Bow Extension
Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.

 
Move 4:  Reverse Dumbbell Chop
Bend your knees, rotate your torso, and hold a dumbbell in both hands outside your left thigh. Keeping your arms straight, swing the weight above your right shoulder as you straighten your legs. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.

Workout #1: Calisthenics and Bodyweight Workout

(15-20 minutes)

100 Jumping Jacks

90 Crunches

80 Squats

70 Leg Lifts (Laying on back, raise and lower both legs together)

60 Jumping Jacks

50 Crunches

40 Squats

30 In and Outs (like crunchy frog, but hands on floor

20 Push Ups

10 Burpees