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F619 WORKOUTS

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Everyday Workout

2/27/2014

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Sometimes life gets crazy, and you just don't have time to get your workout in...no excuses, it's just the truth.

Well here's a simple workout you can do anywhere, anytime!

You need:

-a timer

The Workout:

10-15-20 minutes

3 ROUNDS

3 exercises per round

15 reps each

:60 Cardio accelerator between each round

ROUND 1:

Squats

Standing side crunches (each)

Push ups

CA-jumping jacks :60

ROUND 2:

Side leg lifts (each)

Straight Double leg lifts

Tricep dips

CA-high knees :60

ROUND 3:

Single leg calf raises (each)

Bicycle crunches (each)

Arm circles (15 fwd/bwd each)

CA-mountain climbers :60

Repeat for allotted amount of time.

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15 minute abs

2/15/2014

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Did you know you can train your abs everyday? It's true--and it may be the key to helping you build up your inner core strength. Follow this 15 minute plan at least once a day you'll feel AND see the difference! You can change the exercises as often as you'd like. The key is to do them!
You Need:
A time/stopwatch
A yoga mat (or towel)
5-8 lb ball or weight (optional)
Stability ball (optional)
The Workout: 5 Rounds
:60 Crunches
:30 Plank
:45 Obliques
:30 Plank
Repeat
Instructions:
1. Choose which exercises you will do for Crunches and Obliques.
You can keep these the same for each round or change them up each time.

2. Set your timer/intervals.

3. Start & Finish!

Here are 2 Sample Workouts:
Butterfly Crunches :60
Plank :30
Russian Twists :45
Plank :30
Repeat
Alternating Jack Knives :60
Side Plank :30
Plank Obliques :45
Side Plank :30
Repeat
Other PLANK options:
Side Plank Crunch
Side Plank Hip Dips
Plank with Alternating Leg Lifts
Pike Plank
Plank Hip Twists
Superman Plank
Plank w/ Alternating Knee Taps
Plank UP-Downs

Side Plank with Crunch
Side Plank w/ Leg Lift

Variety of Crunches & Obliques:
Toe Reaches
Side Crunches
Sit Ups
Floor Bridge
Ball Crunches
Scissor Kicks
Reverse Crunches
Bicycle Crunches
Ball Passes (hands to feet)
Knee Twists (Wipers)
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boot camp: partner ladder workout

2/8/2014

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You can do this on your own as well, just complete 1 minute of cardio between each round.
You need:
Kettlebell (or Heavy Dumbbell)
1 set of dumbbells
Med ball (or dumbbell)
THE WORKOUT:
10 EXERCISES, 10 ROUNDS, 10 REPS EACH
Partner 1 completes each ROUND while Partner 2 performs toe touches, then switch.
INSTRUCTIONS:
Add 1 exercise to each round (starting from the beginning) until 10 rounds are complete. Complete 10 reps of each exercise for each round.

Exercises:
PUSH UPS
KB SWINGS
JACK KNIVES
STAR JUMPS
RUSSIAN TWISTS
TUBE LEG RAISES
SKULL CRUSHERS
PLANK JACKS
REVERSE LUNGE W/ PRESS
BURPEES TO FRONT KICK

example rounds 1-5 (each round, you add a new set of exercises up to round 10)

ROUND 1       ROUND 2       ROUND 3         ROUND 4        ROUND 5
PUSH UPS     PUSH UPS      PUSH UPS        PUSH UPS       PUSH UPS
                    KB SWINGS    KB SWINGS     KB SWINGS     KB SWINGS
                                          JACK KNIVES   JACK KNIVES    JACK KNIVES
                                                                STAR JUMPS     STAR JUMPS
                                                                                       RUSSIAN TWISTS




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  • TRAIN WITH ME
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    • MEET IRIS & MANNY