Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Walking Lunges. 2 sets 60 sec on/20 sec rest. Remember to keep the torso upright!!!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- “Lawnmowers”: These are done with one leg forward, allowing the torso to twist through an extended range of motion. Go for 12-15 reps on each arm, for 2 sets, resting 10 sec in-between each set. Move right into:
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Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Walking Lunges: Perform for 45 sec keeping the torso upright, hands on hips. Rest in the final, forward lunge position for 5 sec and continue with stationary Jump Lunges for 20 sec, hands out to the side to maintain balance. Rest 5 sec and move into:
1b- Kettle Bell Sumo Squats. Perform 12-15 reps, holding the bottom position for 2 sec on each rep. Repeat this combo 2 more times.
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a– Stability ball squats on the wall: Use dumbbells to provide added resistance on this one. Begin with 12-15 reps, drop the weight slightly, and continue for another 10-12 reps. Put the weights aside and move immediately into:
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a– TRX Flys: Perform for 35 sec, then move right into Barbell Chest Press on Stab Ball for 40 sec, rest for 10 sec then move right into:
1b– Push-ups (one hand on Med Ball): Perform for 30 sec, rest at the top for 5 sec, then switch hands and hit it again for 30 sec. Move right into Band Fly’s for 30 sec. Rest for 20 sec and repeat 2 more times.
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Single arm dumbbell rows: Begin with 30 sec on each arm. Without resting, move into:
2- Single arm rubberband rows: This time go for 45 secs on each arm. Again, without resting move right into:
3- Kettlebell deadlifts: Begin with 8-12 reps, then finish the set by dropping the weight slightly and continue for 30 sec. Rest for 20 sec and repeat the tri-set.
4- Stability ball pullovers: Finish back training with 2 sets of pullovers using a medicine ball. Perform each set for 45 seconds with a 15 sec rest in between.
5- Dumbbell curls: Begin the bicep workout with 12-15 reps and move immediately into:
6- Barbell preacher curls (on stability ball): Perform for 45 sec and finish with:
7- Hammer dumbbell curls: Go for 30 sec on this one, rest for 20 sec and repeat the tri set.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
To learn how to design and deliver effective workouts with confidence to clients, enroll in our 2-Week Personal Training Certification course! Complete the web form to the right to request more information now!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Kettle bell Sumo squats. Begin with 10-12 reps, drop the weight by approx. half and continue with another 12-15 reps. Take a few deep breaths and using no weight, proceed with 45 sec of body weight squats. Keep the range of motion limited to the bottom and mid range on this last part. Rest for 10 sec and repeat the drop set 1 more time.
2- Stationary lunges, alternating. Begin with 10-12 reps, drop the weight by about half and continue for another 8-10 reps. Drop the weight completely, stand up and perform wide stance body weight squats (yes, more squats) for 45 sec, just like the previous exercise. Rest for 15 sec and repeat. If you are highly conditioned, perform the body weight squats as jumps.
3- Stiff leg dead lift combo. Begin with feet shoulder width apart and perform 12-15 reps, using either dumbbells or a barbell. Drop the weight only slightly, put one foot forward and repeat for 10-12 reps, change feet and do another 10-12 reps.d sets. Now, put the feet wide apart and perform 45 sec of the exercise with lighter weight. Rest 10 sec and repeat once.
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Barbell bent rows: Go for 12-15 reps then perform 30 sec of squat thrusts. Move right into:
1b- Straight Arm pulldowns: Using a band for resistance, at eye-level, keep both hands together and put one leg forward (bend the knee). Pull the hands toward the front knee, elbows bent, slightly. Do 10-12 reps, rest for 5 sec, switch legs and repeat the combo.
2- Single arm Dbell rows: Drop sets on these guys- stay with the same arm for 2 drops in weight before switching arms. Start with 8-10 reps, drop the weight and perform 10-12 more reps. Drop the weight once more and continue for 30 more sec, then switch arms. After you’ve completed both arms go right into 1 min of running in place. Rest for 15 sec and repeat the drop sets.
3- Kettle bell swings on Bosu: Be careful with these! Slow and controlled, pausing in the bottom position for a 2 count, do 12-15 reps. Stand up, take a 5 sec break and repeat for another set of at least 10-12 reps. Come off the bosu and do 1 min of Jumping Jacks. Rest for 25 sec, sip some water and move onto biceps:
4- Dumbbell curls: Begin the bicep workout with 10-12 reps, keeping one leg forward. Pause for a 2 count at the bottom position of each rep. Move immediately into mountain climbers for 30 sec, stand up and run in place for another 30 sec. Catch your breath, about 10 sec, and repeat the curls, only this time use slightly heavier weight for 8-10 reps, followed by 45 sec of running in place. Finish with 1 last set, using lighter weight, for 15-20 reps holding in the mid-level position for 5 sec on the last rep.
5- Alternating hammer curls: Perform these with a neutral grip (palms facing each other) alternating and keeping the elbows out, away from your sides slightly. Go for 10-12 reps, on each arm, rest for 5 sec, turn your palms facing up and continue for another 12-15 reps. Rest for 15 sec then repeat. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!
To learn how to design and deliver effective workouts with confidence to clients, enroll in our 2-Week Personal Training Certification course! Complete the web form to the right to request more information now!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- DBell Bent Rows (single arm): Begin with 12-15 reps, each arm, then drop the weight slightly and continue for another 25 sec. Rest 5 sec, move right into “Supermans” for 40 sec, holding each rep at the top, briefly. Rest 20 sec and repeat 2 more times, using slightly heavier weights.
2a- Band Rows (on Stab Ball): Feet wide apart, begin with 40 sec on, then a 5 sec rest. Continue for another 20 sec. Rest 10 sec and right into “Supermans” for 30 sec.
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Looking for a great workout that burns fat and builds muscle to wow your clients with? Check out this awesome leg/lower body workout!
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Kettlebell Squats: Perform 12-15 reps, feet wide, holding the bottom position for 2 sec on each rep. Rest 5 sec, put the weight down and perform 30 sec of partial squats (from the bottom position to mid-level). Rest 10 sec, then right into:
1b- Medicine Ball Lunge Combo: 12-15 Forward Lunges with medicine ball, on each leg. Rest 5 sec, then move right into Jump Lunges (no medicine ball) for another 10-12 reps. Rest 10 sec, then move into Rear Lunges for 8-12 reps with medicine ball (pause for 2 sec at the bottom of each rep). Repeat the sequence 2 more times.
2- Squat Jumps: Perform as many as possible in 25 sec – squat down deep and jump as high as possible. 10 sec rest, then run in place for 1 min. Repeat 2 more times.
3- Isometric Bosu Squats: Perform 10 reps with a 5 sec hold at the bottom of each rep. In addition, try to tense, or “squeeze” the quads while holding the bottom position. Repeat 2 more times.
4a- Kettle Bell Dead Lift: Perform 12-15 reps, feet close together, holding the bottom position for 2 sec. Rest for 5 sec then perform another 10-12 reps, feet wide apart. Rest 5 sec, then right into:
4b- Band Glute/Ham Kickbacks (standing): Perform for 30 sec, each leg, then into:
4c- Good Mornings: Keeping one leg forward, perform 10-12 reps. Rest for 5 sec and repeat with the other leg forward. Rest for 5 sec then perform 30 sec of Squat Thrusts. Rest for 30 sec and repeat the sequence 2 more times. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
For more information on how to design effective and safe training programs for clients, enroll in our 1-Day workshop on July 19 for Small Group Training Skills.
