Today’s Workout

Workout #39 Fit Five Club

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

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Workout #38

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.

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Workout #37

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.

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Workout # 35

Everyone works at their own station. Equipment: mat, DB, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Walking plank                                             15
Squat / curl / press                                     15
DB upright row                                            15
Frankensteins                                               30 SEC

9:1

Legs up toe touch                                       20
Wide sumo squat                                        15 EA
Renegade row                                              15 EA
Back stretch on pole                                  10 SEC

9:1

DB Crunch and punch                                 20
Donkey kick                                                   20
Push-ups                                                         20
Cat stretch                                                     10 SEC

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Workout # 34

Everyone works at their own station. Equipment: steps, mat DB, resistance band, ball  . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Hip flexor stretch                                                         10 SEC. EA.
Split squat (elevate back foot)                                    15
Close grip push-up                                                        10
Alt. Cross body bicep curl                                             15 EA.

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Workout # 33

Everyone works at their own station. Equipment: mat, steps, med ball, resistance band, DB   . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Plank                                                                         60 SEC.
Groin stretch                                                           10 SEC.
Side to side hops over step w/ball                      15
Single leg sit and stand                                         15 EA

9:1

Band punches                                                           45 SEC.

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Workout # 32

Everyone works at their own station. Equipment: mat, DB / med ball,  . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Wood chops                                                                 20
Weighted sit ups                                                         20
Rock -n- roll / elongate                                             10 / 10 SEC.
Oblique sit-ups                                                            10 EA

9:1

Squat push w/2 DB                                                    20
Bent over 2 arm DB row                                            20
Push-ups                                                                       20
Quad stretch                                                                 10 SEC EA

9:1

Calf raise / shoulder press                                         20
Forward lunge / static front raise                            15 EA
2 arm kick back                                                            20
Tricep stretch                                                               10 SEC EA

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Workout # 31

Everyone works at their own station. Equipment: mat, DB, resistance band, steps, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Single leg plank                                               30 SEC EA
3 way cat stretch                                             10 SEC EA
Donkey kicks                                                   20 EA
Squat / clean / press                                     15

9:1

DB single arm snatch                                    15 EA
Standing band row                                         20
Lunge / bicep curl                                          15 EA
Bicep stretch                                                   10 SEC

9:1

Squat / shoulder press                                   15
Dips                                                                    15
1 arm DB row                                                   15
Back stretch                                                    10 SEC
                                             

 

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Workout # 30

Everyone works at their own station. Equipment: mat, steps, DB, resistance band, . Have stations and equipment ready. As many rounds as possible in 9 minutes

9:1

Rapid High knees                                                  45 SEC
High plank                                                              60 SEC
Over / unders                                                          20
I leg sit / stand                                                        15 EA

9:1

Step up / static bicep curl                                     15 EA
Push-ups                                                                  15
Renegade row                                                         15 EA
Back stretch                                                            10 SEC

9:1

Lunge / band pull                                                 15
Bird dogs                                                                15 EA
Pole sit / upright row                                           20
Shoulder stretch                                                    10 SEC

 

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