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 VS                                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