December 1, 2015

Everyone works at their own station. Equipment: mat, DB, boxes . Have stations and equipment ready. As many rounds as possible in 9 minutes. For circuits, explain all exercises first and then have everyone work at a station for 30-40 seconds before rotating.

Fit Five Club (Goal is Five Rounds in 9 minutes)
10 Squat Shoulder Press
10 Box Jumps
25 Plank Jax

30 Seconds Each Exercise
Bicycle Crunches
Floor Bridges
Crunches
Push Ups
Flutter Kicks

Circuit
Trx Row
Lateral Raise / Front Raise
Floor Disc Mountain Climbers
Bicep 21’s

 » Read more about: Workout #39 Fit Five Club  »

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
AMRAP 8 Minutes
30 Squats
20 Push Ups
10 Bicep Curls

9:1
50 Jumping Jax
40 Total Lunges
30 Crunches
20 Arnold Press
10 Dips
Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns

Everyone works at their own station. Have mats and equipment, including selected pair of DBs, ready to go and laid out where you want everyone to work. Instruct 3 exercises while everyone starts with a warm up stretch. Explain that the goal is to get as many rounds of the three exercises as possible in the 9 minutes.

9:1
20 Reps each – Minus 5 each round
Squat Jumps
Push Ups
Cross Body Toe Taps

Circuit
Squat / Shoulder Press
Static Squat on BOSU
Push Up Shoulder Tap
V-Ups

Circuit
Ice Skaters
Flat Bar Cable Bicep Curl
Body Bar OH Squat
Standing BO Renegade Row

CHALLENGE DAY
First round of exercises will be measured by how many rounds you can get in plus how many reps you get in the next round. Members will record their results on the white board on the left side and we will revisit the challenge again the following week. Please write weather pushups were done on knees or toes as well.
9:1 Challenge : AMRAP
20 Squats
20 Push Ups
40 Bicycle Crunches
20 Plank Jax (Hands and Toes)

Circuit
TRX Row
Russian Twist
Bicep 21s
Plank Toe Tap

Circuit
Lat Pulldowns
Low Sit / Stand
Band Crunches
Bosu Ball Tricep Pushdowns