Please consult with your doctor and/or fitness professional before starting any fitness regimen!

OUTDOOR WORKOUT OF THE DAY!

8'2020

NO GYM NEEDED!

intermediate

Walk 1/4 mile, perform 25 squats, 25 dips off curb or near bench.

Run/Walk 1/4 mile perform 20 lunges

run/walk 1/4 mile 15 burpees, 20 mountain climbers

Jog 1/4 mile home 30-50 crunches

STRETCH

Have a great workout, don't forget to hydrate and refuel with 30 minutes of your workout.

SPARTAN READY!

intermediate/advanced

30 Burpees

20 mountain climbers

10 Pull-ups

20 Split jumps

Carry a sandbag 1/4 mile

Drop the bag sprint 1/8 mile

Repeat 2-4 times

7'2020

ADVANCED full body ENDURANCE 1 1/2 hour

Flat Db chest fly. 12-15

Dips 12-15

Push up with rotation 12

Pull-ups 10-12

Stairs skipping 2times with DB or step-ups 12 each leg

Sit squat with a bicep curl shoulder press 15

Standing high row 15

Hanging knee raises 15/20

Treadmill 7% incline 6-7 MPH

Repeat from top end with versa climber 8 minutes 

Incline smith 12-15

Shoulder lateral raises 12-15

Straight arm pull down rope 15

Rope triceps pushdown 10

Lunge walks 20 paces

Lying hamstring curl 15

Seated bicep curl 12

Skull crushers 12-15

Crossover crunches 40 

Cross trainer (illipitical) 8 minutes

Repeat from top end with rowing machine 8 minutes

ABDOMINALS

Side plank with elbow rotation (Top elbow touches ground 10 times)

Side hip extensions 10

Hold for 10 seconds Each side

Plank 1-2 minutes

Back extensions 10 times

NO GYM NEEDED WORKOUT!

8'11

28 Minute Circuit

With 5, 8, or 10 pound dumbbells

Depending on ones fitness and strength levels

Beginners at least 1- 2 times

Intermediate 3 times

Advanced 4-5 times

This is a great work out for some one with limited time and all you need is a body and some hand weights. Great for travel at the office or just at home watching T.V

EXERCISE                                  REPETITIONS

Squat w/ a shoulder press                                15-20

Standing lateral raises                                      15-20

Bent-over dumbbell fly’s                                 15-20

Flat or Incline push-ups                                   15-20

Bent-over D.B. rows                                      15-20

Standing lunges w/ a bicep curl                        15-20

Second leg lunge w/ an overhead triceps                    

extension                                                          15-20

Triceps Kick backs                                         15-20

Sit-ups w/ medicine ball                                   20-30

Ball crunches                                                   20-30

The Plank                                                        30-60 seconds

5 minute stretch