The next 4 week block includes new equipment and new techniques! You'll be working quick cardio bursts, deep core work and isometric exercises which will certainly confuse any muscle just getting comfortable with the old routine!
This 4 week block includes 12 stations. Each station has 2 exercises (still one minute each) you'll work at each station for 2 minutes. Every 4th station is a blast of cardio!
Station 1: 2 min Cardio Blast
Front Heel Tap
Start with feet together and your hands down.
Take one foot and tap the heel out in front of you.
Return foot to starting position.
Begin swinging your arms any way you like, they just need to be moving.
Breathe deeply.
Side Step w/ High Arms
start with our hands together, feet together. You step out with one foot, step behind with the other, step out with that first food and then tap. Step out other side, step behind, step out and tap. Let's do it again. Step out, behind, out and tap. Now other side, step out, behind, step out and tap. As you get better, you go faster. Out, behind, out and tap
Station 2:
Down Plank
Lie on your stomach, raise your body off the floor, supporting yourself on your forearms and your toes.
Raise your hips so your body is straight like a board.
Hold.
Focus on keeping your body as straight as a board.
Don't let your hips sag.
Keep your neck lengthened and in line with your spine.
Keep your inner core activated.
Remember to breathe!
Modified Push Ups
Place your hands on the mat just outside your shoulders.
Straighten your arms.
Rest your knees on the floor so your lower legs and feet are up in the air.
Balance on your hands and your thigh muscles just above your knees.
Lower your body, work on creating a 90 degree angle in your elbow joint.
Straighten your arms, raising your body back to the starting position.
Think of your body as a solid unit, moving as a whole.
Keep your head and neck in alignment with your spine, your eyes looking straight down, not up.
Concentrate on your chest muscles as you go through the entire range of motion.
Extend your arms just short of locking out.
Exhale as you push up inhale as you go down.
Station 3:
Isometric Lateral Arm Raise w/ 2 lb weighted ball
Stand with weight in each hand and arms down to the sides of the body with a very slight bend in the elbow.
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms laterally (to the sides of the body) while keeping them straight, stopping once parallel with the floor.
Make sure that arms are parallel with one another as you lift and not in front of the body, you want to bring the weights almost behind you.
Alternate the palms from facing forward to palms facing up, to palms facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders to do!
Remember to breathe!
Isometric Front Arm Raise w/ 2 lb weighted ball
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms in front of you while keeping them straight with a slight bend at the elbow, stopping once parallel with the floor.
Alternate the palms from facing up, to facing inward, to facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders and arms to do!
Remember to breathe!
Station 4:
One Arm Row w/ Short Tube
While holding the tube in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm hanging down, holding the tube, keeping your palm facing your body.
Steadily pull the tube by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow close to your body and pointing directly in back of you at all times.
Slowly return to your starting position.
Exhale when you are pulling the band inhale when you are releasing.
Keep this and all exercises under complete control.
Triceps Kickback w/ Light Weight
While holding the weight in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm down by your side keeping your palm facing your body.
Steadily pull the weight by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow glued to your body and pointing directly in back of you at all times.
Freeze that position, this is your starting point.
While keeping your elbow glued to your side pull the weight toward the wall behind you, stop just before your elbow locks out.
The only movement here is at the elbow, it is a hinge pulling the weight toward the wall behind you and back again, your elbow remains glued to your side.
Contract your triceps muscle at the top of this extension.
This exercise isolates the triceps muscle.
Use slow controlled movements.
Exhale when you are extending your arm back toward the wall behind you, inhale when you releasing.
Remember...keep your elbow glued to your side at all times.
Station 5: 2 min Cardio Burst
Front Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
With good energy flex your hip bringing your knee up, hold it there for a second, extend your knee out into a strong kick.
Focus on sending your heel and ball of your foot toward the wall in front of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Back Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look over your shoulder so that you will see your kick, with strong energy kick your leg straight back, not off to the side behind you.
Focus on sending your heel toward the wall in back of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Station 6:
Ab work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto the ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle. Keep your hips anchored so that you move over the ball, and the ball does not roll under you.
Exhale as you contract up, inhale as you are rolling back.
Oblique work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle.
As you do, turn your torso to the left, and then lower yourself.
Repeat, switching sides.
Exhale as you contract up, inhale as you are rolling back.
Station 7:
Wide Squat with French Press using 5lb medicine ball
Assume a very wide horse stance with your toes pointing slightly outward.
Drop your hips down.
Keep your shoulders back and down.
Contract your abs for support.
Hold the medicine ball securely between your hands.
Lift the ball up over your head, straighten your arms.
Squat, at the same time keep your elbows at your ears, bend your arms, lowering the medicine ball down toward your shoulder blades.
Return to starting position by pushing through your heels and returning the ball overhead.
The movement will be; squat and lower ball toward shoulder blades, push through heels to stand and raise ball up over your head. Repeat.
Exhale as you squat, inhale as you stand up.
Isometric Quadriceps work on wall
Place your back against the wall.
Walk your feet out until it is as if there is an imaginary bench under you and your are sitting on it.
The goal is to have your knees be at 90 degrees.
Hold that position.
If you are unable to hold the contraction, bring your feet in a little closer.
Do not forget to breathe!
Station 8:
Step & Knee Ups on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Bring your right knee up as high as you can, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left knee up, step down, repeat!
Enjoy, relax and breathe!
Step & Leg Raise on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Raise your right leg, keeping it straight and behind you, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left leg up and out, step down, repeat!
Enjoy, relax and breathe!
Station 9: 2 min Cardio Burst
Side Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look to the side so that you will see your kick, with strong energy kick your leg out sideways.
Focus on sending your heel toward the wall. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Grapevine w/ Arms
Start with your left foot, take a nice wide step to the left, with a bounce in your step bring your right foot behind the left, again step off with your left foot to the left, tap your right foot behind your left, then move to the right.
Take a big step to the right with your right foot, bring your left foot behind your right, again step out to the right with your right foot, tap your left foot behind your right, then move back to the left.
Movement is step, follow, step, tap ~ go in the other direction ~ step, follow, step, tap
As you get use to it, your speed will increase.
This is a great exercise!
Move your arms, doesn't matter how, they just need to be moving!
Station 10:
Hip Adductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg extended to the side, keeping your back and leg straight, bring your right leg in from the side and cross it in front of your left leg.
Return to starting position, Repeat!
Exhale as you cross over, inhale as you are returning.
Hip Abductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg, keeping your back and leg straight, extend your leg out as far as possible.
Return to starting position, Repeat!
Exhale as you extend out, inhale as you return.
Station 11:
Bicep curls 30 seconds / Hammer Curls 30 seconds w/ hand weights
Regular Bicep curl:
Feet apart and knees slightly bent.
Keep elbows at hips, only movement should be in the elbow joint.
Bend arm, with palm facing up, slowly and return down slowly. 30 seconds.
Hammer Curl:
Same starting position except your palms will be facing in toward each other.
Exhale as you curl up, inhale as you curl down.
Clean and Press w/ hand weights
Begin in a horse stance position. Relaxed, shoulders back and down, abs and glutes contracted for support.
Begin with arms at sides, palms facing up.
Curl weights all the way up to the shoulder, palms facing up.
Once at the shoulder, face palms forward and press the weight over your head.
Return down to your shoulders, rotate palms to facing up, return to starting position.
Exhale as you clean and press, inhale as you return to starting position.
Station 12: 2 min Cardio Burst
Knee Ups w/ Arm Pull Down
Begin in a horse stance, shoulders relaxed back and down, abs and glutes contracted for support.
Raise your arms above your head.
As you raise your left knee as high as you can, pull your arms down, bending at the elbows to meet your knee.
You do not need to touch your elbows to your knee but they must meet in the air.
Lower your leg, raise your arms back over your head and repeat with other side.
Exhale as you are bringing your knee up and arms down, inhale as you are returning to starting position.
March / Jog in Place
Use your arms, raise your legs as much as you can.
Keep shoulders down and relaxed.
Breathe and enjoy!
