 My birthday is December 22nd.
Tim's birthday is February 22nd. 22 was my H.S. soccer jersey number. 22 is my favorite number and the theme for this workout. 22 exercises. 22 reps. Super duper good fun. Enjoy. Warm up: 5-8 minutes of your favorite cardio/dynamic stretching movements Equipment: light hand weights (3-8 lbs) , mat, YOU 1. 22 squats 2. 22 alternating forward lunges 3. 22 jumping jacks 4. 22 alternating reverse lunges 5. 22 alternating overhead presses 6. 22 bent over rows 7. 22 anterior deltoid raises 8. 22 pushups (good times!) 9. 22 side-lying leg lifts (target outer thigh muscles here...abductors) 10. 22 side-lying leg lifts (target outer thigh muscles here...abductors) 12. 22 alternating leg v-ups (weight over chest, lift upper body and one leg up and touch weight to toe, then lay back down and repeat with other leg) 13. 22 chest press on floor (option to hold bridge while pressing weights over chest) 13. 22 mountain climber legs while holding plank 14. 22 moving bridge lifts (hold bridge and lower hips down and up, engaging glutes) 15. 22 wide squats 16. 22 burpees (more good times!) 17. 22 alternating side lunges (step out to the side, hips/knees/toes turn in direction of lunge to side, slight hip hinge, step feet back together and step out to other side and repeat) 18. 22 high knees 19. 22 bicep curls 20. 22 overhead tricep extensions 21. 22 v-sit twists 22. 22 alternating knee drops while holding forearm plank Warm down/stretch: 5 minutes  A ladder drill is a progressive reps workout and a nice way to mix up your strength routine.
This format can get tough so feel free to modify how far up the "ladder" you climb..remember you have to come back down again. This workout could be modified if you are in the gym and have access to either cable machines or other strength equipment. Equipment: dumb bells (medium weight), resistance bands, mat, a workout buddy (optional) Warm up: 5-8 minutes of cardio/dynamic stretching (squats, lunges, arm circles, etc.) Ladder format: 2 reps of each exercise, then 4 reps, then 6, then 8. If you have the time and ready for more, come back down the ladder starting at 8, then 6, then 4 and 2 reps of each. 1. Wide squats 2. Overhead press with weights or bands (stand on band, hold handles and press up over head) 3. Side lunges 4. Single arm lat pull downs with bands 5. Partner squats with bands (loops bands with partner, step away from each til there is good tension and sit back into squats...if you don't have a buddy, then loop the band around a pole, tree, etc) 6. Partner rows with bands (loops bands with partner, step away from each til there is little tension when arms are fully extended. With a little bend in the knees and engaged core muscles, draw the handles back, bending the elbows, engaging the mid-upper back muscles and let the elbows slide close to the rib cage in a row, then return to fully extended). Again, this could be performed without a buddy and using the band looped around a pole, tree, etc. 7. Push ups 8. Plank with mountain climber legs 9. Bicep curls 10.Tricep dips off a bench, chair, curb (or overhead tricep extension with weight) Warm down/Stretch: 5 minutes at least  This is a variation of an AMRAP ("as many reps as possible") workout that my clients and students love to hate. :-)
Set a timer for 8 minutes and work through the exercises and indicated reps as many times as possible for those 8 minutes. As always, feel free to sub out the exercises for your own based on equipment availability. Warmup 5-10 minutes Round 1: 5 pull ups 10 pushups 15 jumping jacks (repeat for 8 minutes then move on to round 2) Round 2: 5 plank rows 10 chest press 15 cable core press Round 3: 5 burpees 10 lat pull down 15 tricep dips Round 4: 5 bear crawls 10 good mornings 15 high plank/low planks Round 5: 5 goblet squats 10 bicep curls 15 med ball slams Warm-down/Stretch: 5 minutes  This workout was created by one of my awesome students this past semester. It's an intense workout so feel free to cut the work times down and increase the rest times as needed. Enjoy!
Equipment: Plyo boxes (or bench/platform), mat Warm up: 5-8 minutes on cardio machine of choice WORKOUT: (1-3 rounds)
Warm down/Stretch: at least 5 minutes  Equipment: Cardio machine, free weights, weight machines, cables
Warm up: 8-10minutes on cardio machine of choice/dynamic stretching WORKOUT: 8-12 reps, 30-60 sec rest in between exercises). Run through the entire sequence and repeat OR complete 2-3 sets before moving on to the next round. Enjoy! Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
REPEAT from the top! :-) Warm down/Stretch: at least 5 minutes  Equipment: Cardio machine, bench or platform, free weights, resistance bands Reps: 8-12 per exercise. 30-60 seconds rest in between exercises Sets: 2-3 sets Warm up: 5-8 minutes cardio and dynamic stretching (arm circles, squats, lunges, etc) Workout (complete in order, 8-12 reps each, repeat.....2-3 sets total)
Warm-down/Stretch: at least 5 minutes  Warm up 8-10 minutes Equipment needed: dumb bells (choose heavy enough so that 8-10 reps is challenging yet possible), pull up bar (or machine) , bench or box, resistance band 2-3 rounds....either go through the whole sequence and repeat. Or stick with one muscle grouping and knock out 2-3 sets and then move on. Your choice. Enjoy! Back/Chest : 8-10 reps....with 30-60 sec rest in between exercises
Shoulders: 8-10 reps
Legs: 8-10 reps
Arms: 8-10 reps
Core:
Warm down/ Stretch at least 5 minutes  WARM UP 5-8 minutes
8-minute interval sequence on cardio equipment (or running/biking outside) followed by the 8 exercises listed below. 2-3 rounds Cardio Interval Sequence -Moderate intensity for 1 minute Increase intensity for 30 seconds -Moderate intensity for 1 minute Increase intensity for 30 seconds -Moderate intensity for 1 minute Increase intensity for 30 seconds -Moderate intensity for 1 minute Increase intensity for 30 seconds -Moderate to lesser intensity for 2 minutes 10-12 reps of each exercise
One of my favorite book series when I was a kid was the "Choose Your Own Adventure" books in which the reader had a chance to pick her fate...."if you want to make a right turn, go to page 35; if you choose a left turn, go to page 82." I modeled this workout after those books. You can choose your own path through this workout. Go through once, twice or three times! Enjoy!   This workout is a nice combo of three elements: strength endurance, core and cardio intervals. Run through the entire sequence top to bottom or knock out two sets of every round. Either way it's a fantastic, total-body workout. Enjoy!
Equipment needed: Medium weights (not the heaviest, not the lightest...just right for a minute of work) Kettle bell (or hold your dumbbell on one end) Warm up 8-10 minutes Round 1: 45-60 seconds of work with 30 sec rest
Round 2: 45-60 seconds of work with 30 sec rest 1. T-Plank (plank to side plank, back to plank and then side plank) 2. V-sit twist with weight 3. Hamstring curls on resistance ball 4. HIIT - Burpees (20 seconds/10 sec rest, 4 rounds) Round 3: 45-60 seconds of work with 30 sec rest
45-60 seconds of work with 30 sec rest 1. Side leg lifts - 1 minute each side 2. Hand release (or regular) push ups 3. Skull crusher (tricep extension while lying on back) 4. HIIT - Jacks (20 sec/10 sec rest, 4 rounds) Warm-down/Stretch: 5 minutes |
Maria FinneganWelcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT Archives
February 2018
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