Wednesday, August 22nd (Circuit Training)

Quadplex #1:
1. Balancing on flat side of balancing half-ball and holding a 10lb dumbbell in each hands (by ears), Do squats while pushing up dumbbells when I stand up. 30 seconds.
2. Throw ball down using both hands while tino
3. laterals
4. With hands on dumbbells in a push up position, put shins on exercise ball and bring knees to chest. 30 seconds.

Quadplex #2:
1. With knees bent (not leaning too much back), facing the corner freemotion machine (with the 2 adjustable cables), pull cable back rotating arms and be sure to pull back whole shoulder. 30 seconds
2. Push up position
3. Pushups
4. Core w/ medicine ball

Friday, August 10th @ 6am (LOWER BODY)

LOWER BODY

Quadplex #1:
Traditional/Functional: Walking lunges to one corner, then hold medicine ball to collar bone and do 20 squats while pushing medicine ball to ceiling
Lunge across room, then down room again to another corner and do 20 squats and pull medicine ball down and then pull up over head in one fluid motion.
Then lunge to original space and do 20 squat jumps
Core: Lift medicine ball w/ handles to upper right, then lower right while pivoting hips. Never allow the momentum to overtake you. Be sure to swivel feet w/ hips. 10x to each side. (20lb medicine ball)

Quadplex #2:
Traditional: Squat machine (160lb x 15, 180lb x 10, 180lb x 10)
Functional: Hold red rubber bands. With legs slightly bent, pull armbands down and behind back while bending forward so your facing the ground. 15x
Core/Functional: In push-up position (hands on dumbbells), jump feet between hands and then back. 10x
Core: 20 hyperextensions

Wednesday, August 8th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion rows (70lbs @ 15x, 80lbs @10x, 90lbs@ 6-8x)
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x. (15lbs per arm)
Core: Laying my back on the balance ball, holding a medicine ball over my head w/ straight arms and bringing it up with a crunch. repeat 15x

Triplex #2:
Traditional: Freemotion Lat Pull-Down (70lbs @ 15x, 80lbs @ 10x, 90lbs @ 10x)
Functional: Squat and lift medicine ball over head, repeat 20x (20lb medicine ball)
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.

Triplex #3:
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @10x, 30lbs @ 6-8x)
Functional: Step up and down 35x on platform in back room
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.

Monday, August 6th @ 6am (PUSH)

PUSH

Triplex #1
Traditional: Chest Press w/ dumbbells (25x15, 30x10, 35x6-8)
Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)

Triplex #2
Traditional: Freemotion incline (30lbx15, 40lbx10, 40lbx10)
Functional: Pull cable into left side and right side 10x each (140, 150, 160)
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.

Triplex #3
Traditional: Push down with freemotion weights with one foot in front of the other. (25lb x 15, 30lb x 10, 40lb x 6-10)
Functional: Side stepping on half circle ball for 45 seconds
Core: 20 Hyperextensions

Saturday, August 4th @ 1pm (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats (15 x 160lbs, 10 x 180lbs, 6 x 200lbs)
Functional: Do pivot punch up at angle (like in warm up) with 25lb weights (20 punches total)
Core: Hyperextensions (20x)

Quadplex
Traditional: Single lunges holding 20lb weights. 20 total.
Functional: With left left slightly bent and right leg behind me and slightly on toes, bend forward and punch with 1 arm holding a 25lb weight (be sure to rotate shoulders)
Functional: Stand on ball and punch up using 20lb weight
Core: Lay on side and put whole forearm on side balance ball and hold hips up. 30 seconds each side.