Summer Training Extras

8 Minute Ab Circuit       Core Curcuits        Band Exercises        Strength Circuit

8 MINUTE AB CIRCUIT 

BICYCLES                             45 SEC.

SCISSORS                             45 SEC

CABLE CUTTERS                 45 SEC

MERMAIDS                           45 SEC

SIDE CRUNCHES                 1 MIN. EACH SIDE

REVERSE MERMAIDS         45 SEC

VUPS                                      45 SEC

FLUTTERS                             45 SEC

MINI V’S                                45 SEC

PLANK                                   90 SEC

Core Circuits

WORKOUT 1  

1.      PLANK OR PLANK MARCH       1 MIN

2.      SIDE PLANK REACH                   1 MIN

3.      SUPERMAN                                   1MIN

4.      MOUNTAIN CLIMBER                1 MIN

5.      PILATES PUSH UP                        10 REPS

6.      REVERSE PLANK                        1 MIN

 WORKOUT 2 

1.                  PLANK 1 MIN                                     9.      REVERSE FLUTTER 45SEC  

2.                  DEAD BUG 45 SEC                            10.    ALT. ARM LEGPLANKUPS 

3.                  V UPS 1 MIN                                                

4.         STRAIGHT L&EG RAISE 45 SEC

5.         HIP THRUSTS 45 SEC

6.         BACK PLANK 1 MIN

7.          FTRE HYDRANT 45SEC

8.          ROMANIAN DEAD LIFT 45 SEC

WORKOUT 3 

1.      SAW - 10 REPS EA. SIDE

2.       ROLL UPS  -  15 REPS

3.      SINGLE LEG STRETCH   -   10 REPS EA. SIDE

4.      PILATES PUSHUPS   -   10 REPS

5.      PLANK WITH LEG RAISE   -   10 REPS EA. SIDE

6.      REVERSE PLANK WITH LEG LIFT   -   10 REPS EA. SIDE

Band Exercises

Monster Walk                                    15 

Shuffle                                                10 each way

Hip Flexor                                          10 each leg 

Hip Extensor                                      10 each leg                                          

Side Leg Raise                                    10 each leg 

Lower Leg Flexor                              20 each leg

Lower Leg Extensor                          20 each leg

Clam                                                 20 each leg

STRENGTH CIRCUIT

PUSHUPS -30 

SIDE CRUNCHES – 30 EACH SIDE

MOUNTAIN CLIMBERS – 30 

SUPERMAN -20 

PLANK – 1 MIN 

SQUAT THRUSTS -30

6-90S- 15 

PUSHUPS -30

LUNGES -30 

SQUAT JUMPS – 30 

MERMAIDS – 30

BURPEES – 30

SPLIT JUMPS - 30