Archive for the ‘Core’ Category

5

Posted: February 11, 2014 in Box/Bench (Raised Surface), Core, Strength Training, Weights

This little thought I had while driving to the gym tonight turned into a great circuit!

We started with some drills on the basketball court- but for general purposes do a 1 mile warm up on machine of choice.

See workout lingo for description of manmaker!

Set 1

1 manmaker
1 box jump
(Continue with 1 manmaker but increase box jumps 1-5)

Set 2

1 manmaker
5 box jumps
1 bicep curl
(Continue with 1 manmaker, 5 box jumps and increase bicep curls 1-5)

Set 3

1 manmaker
5 box jumps
5 bicep curls
1 weighted lunge jump (1 on ea side = 1)
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls and increase lunge jumps 1-5)

Set 4

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
1 weighted tricep dip on bench/box
(Continue with 1 manmaker, 5 box jumps, 5 bicep curls, 5 lunge jump switch and increase tricep dips 1-5)

Set 5- FINAL SET!

1 manmaker
5 box jumps
5 bicep curls
5 weighted lunge jumps
5 weighted tricep dips

Increase MANMAKERS each set, 1-5! Everything else stays 5!

ENJOY:)

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March Challenge

Posted: February 25, 2013 in Challenge, Core

March is a core challenge and its simple….

1500 full sit ups :)

You can do however many you want each day just get to 1500 in 31 days!

**Beginner sit ups: lay flat on the ground with arms overhead and legs straight- use arms as you lift up and forward to touch toes (using arms for momentum)
**Intermediate: arms behind head, legs bent and feet do not leave ground
**Advanced: arms across chest, legs bent and feet do not leave ground

Goal? To do a ‘higher level’ sit up than what you start with at the beginning of march by the end!

Comment here if you plan to join:)

CORE!

Posted: September 26, 2011 in Core

One of my clients here in NOVA asked me to post an “abs only” set that can be stuck on the end of any cardio or Iron Mamas work out.

If you are ever in need of something specific, feel free to ask! I am here to help all of you reach your goal(s), so stay in touch. You guys are doing great commenting after you complete a work out, keep it up, no matter how old the post!

1 min plank (elbows)
20 russian twist with med ball
20 V-Ups (lay flat, come up to a boat shape or “V” shape)
20 bicycle crunches (2=1)
20 oblique crunches (one leg crossed over, reach to opposite, 20 ea side)
20 leg lifts (hands under rear)
1 min plank (hands)
Rest and Repeat!

Repeat with 15 reps each, 10 reps each and 5!

ENJOY :)