Total Ab Tonner

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Ok, here is the deal.. this exercise takes an hour but man, oh man, do I love this routine. It is good to get back to it again.  This routine is a killer because it is designed to use every last bit of energy your mid section has. You will be doing two exercises back to back twice before moving on to the next two exercises.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: yoga matt, kettle bell

See you on the other side!

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit. REPEAT Side Plank and Side Crunch on the same side before moving onto the opposite side.

• Side Plank 20 reps
• Side Crunch 20 reps
• Side Plank 20 reps
• Side Crunch 20 reps

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute and move on to the third circuit.

• Oblique Twist 20 reps
• Bicycle 20 reps
• Oblique Twist 20 reps
• Bicycle 20 reps

STRENGTH CIRCUIT  3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit rest 1 minute and move on to the forth circuit.

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 4

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit rest 1 minute and move on to the fifth circuit.

• Jack Knives 20 reps
• Sit-Up-and-Reach 20reps

 STRENGTH CIRCUIT 5

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the fifth circuit rest 1 minute. HERE IS BONUS ROUND!! GO through all circuits one more time without repeats.

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 1
Side Plank 20 reps

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 10 seconds. Drop your hip toward the ground. Before touching the ground lift up to starting position and repeat. When you have finished your reps hold again for an additional 10 seconds. Be sure your hips and knees stay off the floor. Stay on this side and go straight to SIDE CRUNCH exercise.

Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground. After 20 reps is achieved, repeat SIDE PLANK again for 20 reps.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Once you have done both these exercises TWICE on one side REPEAT THEM ON THE OTHER SIDE the same way.

STRENGTH CIRCUIT 2
Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side.  Want even more of a challenge? Lift your feet off of the floor! Go straight to BICYCLE exercise.

Bicycle 20 reps

Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps. After 20 reps is achieved, repeat OBLIQUE TWIST again for 20 reps.

STRENGTH CIRCUIT 3
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

STRENGTH CIRCUIT 4

Jack Knives 20 reps

Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start.  Go straight to Sit-Up-and-Reach exercise.

Sit-Up-and-Reach 20reps

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps. After 20 reps is achieved, repeat Jack Knives again for 20 reps.

STRENGTH CIRCUIT 5
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

EXTREME TEAM!!! OK, so that isn't the end! What??? Yeah, I know but you need to go through this routine 2 more times from top to bottom with all the repeats. I'm not joking, this is going to make you feel awesome when you finish!

Great job!! Alright don't forget the COOLDOWN! This is an important part of your workout. Click HERE to cooldown before hitting the showers.

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SIKE Challenge

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Need a kick in the BUTT? Want to burn more calories in less time? You bet you do! Here's the challenge for you. Get out your sweat towel!

Still breathing at the end of this challenge??? LOL Ok, so I was able to breath, to talk to you, on this video but only because I needed to talk to you. Otherwise I get breathless. This is a challenge so push yourself to your limit. Safety first always though. If you feel faint then stop, if you feel like throwing up then stop and listen to your body at all times.

CHALLENGE:
DO YOUR MAX REPS!
KNEE HIGHS IN PLACE make sure that you lift your knees up to waist level, once you can't anymore then stop. (max 35, mine)
JUMPING JACKS (max 160 reps, mine)

KNEE HIGHS IN PLACE (max 20 reps, mine)
JUMPING JACKS (max 360 reps, mine)

RUNNING LUNGES (18 reps, mine)
JUMPING JACK SQUATS (40 reps, mine)

KNEE HIGHS IN PLACE (60 reps, mine)
JUMPING JACKS (160 reps, mine)

RUNNING LUNGES (40 reps, mine)
JUMPING JACK SQUATS (41 reps, mine)

Related Links                                                                                   

• Killer Chest and Back Workout
• Sculpting Sexy Arms Workout

The Punisher

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This workout punched me in the chest and arms or at least it felt like that. :) I used 15lb weight and did 3 sets of all the exercises. I did a max of 12 reps on each exercise and for the last set I was down to 8 reps or so on each exercise.

GIVE IT ALL YOU GOT!

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.


WORKOUT:Perform one set of each exercise without resting. Once you have finished going through this routine 2 more times.

• SINGLE LEG PUSH UP
• AROUND THE WORLD
• DIP ON BENCH
• INCLINE PUSH UP
• ELBOWS OUT TRICEPS EXTENSION
• SLIDING PUSH UP
• ARM CIRCLES
• OVERHEAD TRICEPS EXTENSION
• SHOULDER RAISE
• ONE ARM PUSH UP

SINGLE LEG PUSH UP
Get into a full push-up position with hands shoulder-width apart, legs extended behind you. Raise left leg about 3 inches off the floor. Bend elbows 90 degrees, bringing chest toward floor. Repeat for 8 to 10 reps; switch legs.

AROUND THE WORLD
Stand with your feet shoulder width apart. Start with medicine ball at pelvis, then rotate your arms to right until your complete a circle. Rotate your arms to the left until your complete a circle. Repeat.

DIP ON BENCH
Sit on edge of chair with hands holding front edge, legs extended straight out with heels on second chair. Lower body off edge of chair until upper arms are parallel to ground. Straighten arms and bring body back up to starting position.

INCLINE PUSH UP
Place hands shoulder-width apart on a bench with legs extended behind you. Bending elbows 90 degrees, lower chest toward bench, keeping back straight. Straighten arms and repeat.

ELBOWS OUT TRICEPS EXTENSION
Lie face up on a bench holding dumbbells, arms extended above shoulders and palms facing forward.

SLIDING PUSH UP
Narrow push up position, slide hand out while keeping the opposite hand stationary. When reaching wide position, perform push up movement, then return to narrow position and repeat.
Note: Use a towel for hardwood floor or plastic/ paper plate for carpet.

ARM CIRCLES
starting with weight down at hip level, slowly lift arms up, overhead, back, and down to complete a full rotation. Repeat for a full set. From the same start position, rotate arms backward, up, forward, and down to complete a large circle. Repeat for a full set.

OVERHEAD TRICEPS EXTENSION
holding dumbbells, extend arms overhead. Keep uppper arms stationary and elbows from flaring outward. Lower weights behind head, then straighten arms back up and repeat.

SHOULDER RAISE
stand with feet shoulder width apart and knees slightly bent. with one weight in each hand, place weights in front of your thighs. Slowly lift both arms straight up at the same time until  they're just above shoulder level. Lower them back down in a controlled motion; repeat for a full set.

ONE ARM PUSH UP
In a push up position separate your legs wide. Place push up hand on floor below shoulder. Place other arm behind back or on hip. Go as low as you can to where you can still get back up. Don't worry that you can't go all the way down. Partial range of motion still works with this exercise. Switch hands every other rep or so.
Note: If you need to get on your knees and separate as far as possible for this push up.

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

TOOLS:



  Related Links                                                            

Killer Chest and Back Workout

Sculpting Sexy Arms Workout

Extreme Slip N Slid

Slip n slide sounds like fun right? Well, it is and you'll enjoy this workout when can slide your way into that great outfit and slip into something sexy.

HOW TO:
Do as many reps as you can of each of these exercises and as many sets as you want I would say max of 3 sets but that's up to you.

TOOLS:
To slid use towels or paper plates. On hardwood use towel. On carpet use paper plates.

WHAT YOU NEED

THE EXERCISE

Sliding Burpees

 

• Start crouched down.
• Place hands on the ground and slid feet into a plank (beginning pushup position).
• Slid your feet up so you are in standing position with knees bent.
• Stand up raise arms in the air and return to start. That’s one rep.
• Now do it multiple times and see how long you can stand it.

Note: I have heard that challenges of 100 burpees in under 10 minutes make you a super athlete. P.S. Be on the look out for a burpee challenge.

Ab Slid
(PICTURE TO COME)
Get into the plank position with your hands on the floor. Then, simply place your feet on top of two towels or paper plates. While keeping your core muscles engaged and your lower back and upper body stabilized, reach or right legs out to the side while sliding the discs on the floor. Return leg to start and reach or left leg out to the side. Return to start and keep alternating from left to right.

Slippery Mountain Climbers

• Get into the plank position with your hands on the floor.
• Pull one of your knees close to your chest by sliding your foot forward.
• Alternate between left and right leg for as many reps as you can.

Jumping Jacks

• Stand with your feet together and your hands at your sides.
• As you raise your arms above your head, jump up just enough to spread your feet wide.
• Without pausing, quickly reverse the movement.
• Continue for as many reps as you can.

Ski Run

 

• With straight arms and legs jump right leg forward and left arm forward and then alternate.
• Keep alternating until you are finished.

Military Push-up Lunge

• Place hands directly beneath shoulders.
• Keeping arms and elbows tight against sides, perform standard push-up movement.
• Walk your hands back to your feet and fully stand up.
• With lunging leg's foot on a towel or paper plate lunge front and back.
• Walk hands back out to starting position and repeat.
• Do as many reps of this exercise with the right leg leading the lunge and then switch to the left leg leading the lunge.

Jumping Jacks Squat

 

• Stand with your feet together and your hands at your sides. 
• Jump up just enough to spread your feet wide.
• Squat with your feet wide.
• Return to start and repeat.

Skater

• Place all weight on one leg and reach other leg behind body in a skater motion without foot touching the ground.
• Repeat.

In & Out

• Sit on floor with hands at sides, knees bend with feet on the floor.
• Raise feet off the ground and bring knees in towards your chest.
• Straighten legs back out and repeat.
• To increase difficulty raise arms straight overhead.

Bridges

 

• Lying on your back with your feet hip distance apart and on the ground.
• Keep your knees bent while your arms remain at the side of your body.
• Tighten your stomach muscles and bring your hips up by contracting the glutes until your body is diagonal from the chest to the knees.
• Lower your hips 5 inches to the ground while keeping the stomach muscles tighten.
• Pause for a second, and then raise the hips back to the first position.

Oblique V-ups

• Lie on right side with legs at a 30 degree angle and right arm straight along torso.
• Place left arm behind head and lift legs and torso simultaneously, driving elbow towards knee.
• Keep legs and shoulders off ground once you begin. Switch sides and repeat.

  Related Links                                                            

• Killer Chest and Back Workout
• Sculpting Sexy Arms Workout

Workout Plan Week 1 and 2

Start you EXTREME workout plan today.
This is a great 2 week workout routine that will kick your butt and build your body.

Make today day 1 and don't look back.

Here we go!

Day 1: Pumped Up

Day 2:  Barefoot Brawler #2

Day 3: Rock Those Guns

Day 4: Barefoot Brawler #2

Day 5: Double Dog Dare

Day 6: Off

Day 7: Pumped Up

Day 8: Barefoot Brawler #2

Day 9: Rock Those Guns

Day 10: Double Dog Dare

Day 11: Off

Don't forget to let me know how you did! NOW GET STARTED and GOOD LUCK!

Rock Those Guns

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Ok, this one is great and challenges me. You got this and I want to hear that you did this whole workout just as written! ROCK THOSE GUN!
This is part of my "Bikini Body 8 Week Program."

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, weight bar, step or chair/bench, and towel

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.

STRENGTH CIRCUIT 1

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.

• Shoulder Press
• In & Out Bicep Curl
• Legs Up Triceps Extension

STRENGTH CIRCUIT 2

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.

• Deep Swimmer Press
• Hammer Curl
• Weighted Chair/Bench Dip

STRENGTH CIRCUIT 3

Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit repeat it one more time before move on to the second circuit.

• Upright Row
• Static Arm Curl
• Triceps Kickback

STRENGTH CIRCUIT 4
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the forth circuit repeat all ciruits 1 more time without breaks.

• Reverse Fly
• Biceps Curl
• Flip Grip Twist Triceps Kickback

STRENGTH CIRCUIT 1

Shoulder Press

Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.

In & Out Bicep Curl

Standard curl with palms up grip. Bring weights back down and turn forearms out to side for side curls. Bring weights back down. Rotate back and forth.

Legs Up Triceps Extension

Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling. Bend elbows and lower weights until they're alongside your ears. Return to starting position and repeat.

STRENGTH CIRCUIT 2

Deep Swimmer Press

 

Press dumbbells overhead in modified corkscrew motion. Start with palms in. While raising dumbbells overhead, turn wrists so palms face out at top of move. Mimic move in reverse on way down.

Hammer Curl

With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.

Weighted Chair/Bench Dip

With a pair of flat benches or chairs positioned about 3 feet apart and a plate or weight on your lap, slide your glutes off the bench and lower yourself by bending your arms. Stop with your elbows are bent about 90 degrees, the press back up to full arm extension.

STRENGTH CIRCUIT 3

Upright Row

Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.

Static Arm Curl

One arm held static at 90 degrees, while other arm does 4 reps. Alternate arms and repeat sequence.

Triceps Kickback

Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat

STRENGTH CIRCUIT 4

Reverse Fly

Use light-medium dumbbells and begin in a seated position, bent over with arms hanging down and weights under the knees. Try not to collapse on the legs but, instead, keep the back straight and the abs engaged. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together. Keep the elbows slightly bent and only lift to shoulders. Return to start and repeat.

Biceps Curl

 Start in a standing position with your feet shoulder width apart and your knees relaxed. Grasp a barbell with your hands also shoulder width apart. Your grip should be underhand (palms facing upwards) . Stand upright and let the bar hang in front of your thighs. Bend at your elbows to curl the bar to shoulder level. Pause momentarily at this top position. Slowly lower the bar back to the starting position.

Flip Grip Twist Triceps Kickback

Stand leaning forward and perform standard triceps kickbacks, changing wrist position from palms-up to palms down while hands are closest to shoulder. Alternate write position between each rep.

Once you have done all the once repeats for an extra bonus repeat the whole workout one more time without the extra repeats.

ROCK IT!

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

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Barefoot Brawler Challenge

Burn your abs to their max and show yourself and myself what you got. Oh yeah, let me see you sweat and feel the BURN!

MY SCORE: Plank 4mins, Twisted Sister Crunches 150 reps, Thai Planks 30 reps, Jack Knive 20 reps, and Lying Leg Scissors 50 reps.

You got what it takes to beat me? Well, let me know how you do!

Warm-up first!

This test is for you to see how many you can do without stopping.
Plank:

Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for as long as you can. Your goal should be to hold it for as long as you can.

Twisted Sister Crunch

Lie on your back with your knees up and hands behind your head, as you would for a normal crunch. Draw your belly button in and crunch off the floor and to your right, touching your right elbow to your right thigh (A). Hold for three seconds, and then lower your upper back to the floor. Crunch your left elbow to your left thigh and hold (B). Repeat and do as many as you can. Only count from one side.

Thai Plank

Get into pushup position and then bend your elbows so your forearms are flat on the floor (A). Rotate your body to the right, raising your right arm and right leg off the floor and bringing them together so your elbow and knee touch. Brace your core hard and hold for three seconds (B). Repeat on the opposite side. Repeat and do as many as you can. Only count from one side.

Jack knives

Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start.

Do as many repetitions as you can.

Lying leg scissors

With this exercise you lie on your back and position your hands by your sides, palms flat on the ground. Lift your legs off the ground about 5 or 6 inches. Keep them straight if you can, otherwise slightly bent is fine too. Keep your legs in the air, then open them wide, and close them, crossing your legs at the ankles. Alternate by first crossing your left leg over your right, then opening them wide and crossing the right over the left, etc. Only count from one side.

The Ultimate Chest and Back Workout - Pumped Up

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Kick it with this chest and back workout. You will know you worked hard when you finished this workout. Do your very best and take brakes when needed. Do as many reps as you can of these exercises.

WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbell, band, chin-up bar, bench or chair

Write down your weights, reps, and sets. This way you can see your progress!
Remember: Do what you can and what you can't do try again next time to finish. You move at your own pace and make it work for you.
It's not how many brakes you take that destroys your workout it's giving up too early!

STRENGTH CIRCUIT 1
Do as many reps as you can of these exercises without resting. For example, as many repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and then repeat "CIRCUIT 1" again before move on to the second circuit.

• Push-up with Switch Drill
• Wide Front Pull-up
• Military Push-up Walkout with Hop
• Reverse Grip Chin-up 

STRENGTH CIRCUIT 2
Do as many reps as you can of these exercises without resting. For example, as many repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the second circuit rest 1 minute and then repeat "CIRCUIT 2" again before move on to the third circuit.

• Plank Push-Up Rotation
• Close Grip Overhand Pull-up
• Decline Push-up
• Row

STRENGTH CIRCUIT  3
Do as many reps as you can of these exercises without resting. For example, as many repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the third circuit rest 1 minute and then repeat "CIRCUIT 3" again. BONUS ROUND: Repeat all circuits one more time without repeats.

• Diamond Push-up
• Lawnmower Row
• Dive Bomber Push-up
• Seated Back Fly

STRENGTH CIRCUIT 1
Push-up with Switch Drill

Do 8 push-ups on your toes. Next, still in push-up position, bring your left foot in toward your hands about  18 inches without letting hips raise. Keeping abs tight and back stable, switch the left and right foot 20 times in quick succession. Return to push-up position and repeat.

Wide Front Pull-up
PICTURE TO COME SOON!

Grasp Chin-up bar using wide grip ( a few inches wider than shoulder width). Pull body up until chin clears bar, and lower body back down. Be sure arms are fully extended at bottom position. If necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are a bit wider than shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Military Push-up Walkout with Hop

Stand with arms above head. Slowly walk your arms down your body and to the ground. Once hands are placed on ground walk them all the way out until your body forms a straight like. Place hands directly beneath shoulders. Keep arms and elbows tight against sides, perform standard push-up movement. Then walk your arms back up to your feet and stand up. Jump to the side about a foot and Repeat.

Reverse Grip Chin-up

Grasp bar with palms facing body. Pull up until chin clears bar. Lower arms to full extension and repeat. if necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are a bit wider than shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Repeat once more Push-up with Switch Drill, Wide Front Pull-up, Military Push-up Walkout with Hop, and Reverse Grip Chin-up.
STRENGTH CIRCUIT 2Plank Push-Up Rotation

Begin in a full push-up position, abs pulled in and hands in line with shoulders, forming a straight line from head to heels. Do one push-up. At the top of the push-up, rotate your body to the left, balancing on right hand and outer edge of right foot as you extend left hand toward sky. keep your abs engaged to help you balance, then slowly lift left leg an inch or more; hold for 2 counts. Return to starting position, do one push up and rotate right doing the same as you did on the left. Repeat.

Close Grip Overhand Pull-up
PICTURE COMING SOON

Palms out, narrow grip. Preform standard pull-up motion. If necessary, modify with one foot on chair.

Band Move: Stand or sit and hold a band in both hands above your head. Hands are shoulder-width. Sit up straight and keep the abs engaged. Keeping the left hand stable, contract the lat muscles on the right side to pull the elbow down towards the ribcage. Return to start and repeat.

Decline Push-up

Do a normal push-up but with feet elevated on a chair, step or bench.

Row

With one foot forward and bent knees bend at the waist, keeping back flat. Lift weights from forward foot up to waist, keeping elbows close to sides.

Band Move: Shorten band by twisting in small loop. Then step on center with front foot. Preform same movement as above.

STRENGTH CIRCUIT 3
Diamond Push-up

From push-up position, bring hands together so thumbs and index fingers touch. align hands directly below heart. Elbows will flare out during push-up.

Lawnmower Row

Side lunge, rest elbow on knee, pull weight from floor to waist. Repeat on other side.

Band Move: Stagger feet on band with wide leg stance and pull from handle in same motion as above.

Dive Bomber Push-up

Move from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence).

To modify, do these on your knees.

Seated Back Fly

Seated at edge of chair, lower rib cage onto upper thigh, reaching behind heels. Keep wrists inward, elbows out, and pull weight up towards ceiling. Pinch the shoulder blades together at top of movement.

Band Move: Shorten band by twisting in small loop. While seated, straddle band at center with both feet. Raise handles in a crisscross motion to perform same movement as above.

Repeat once more Diamond Push-up, Lawnmower Row, Dive Bomber Push-up, and Seated Back Fly.

BONUS ROUND: Once you did all the once more repeats in all these exercises start from the top of all exercises all the way through without repeats.

Reach down deep and found your inner warrior!!

Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.

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