3/26/12 – Monday – Total Body Fitness
Might need to print this one out or write it down today.
Stretch/Warm Up
1. Staggered Push Ups w/ Hip Extensions – 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press – 20 total (10 each leg)
3. Spider Push Ups – 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise – 15 each side
7. Jump Squats – 20
8. Regular Push Ups – 30
9. Side Plank Shoulder Raise – 30 seconds each side
10. Bicep Curls – 7′s – Read Description on Video
11. Bent Over Rows – 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists – 1 Minute
That’s enough fun for today, have a good one!
- MidwestFit Team
Tags: bicep curl, Curl, Medicine ball, Physical exercise, Plank road, pullup, push up
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on Monday, March 26th, 2012 at 2:14 am and is filed under Uncategorized.
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3/26/12 – Monday – Total Body Fitness
Might need to print this one out or write it down today.
Stretch/Warm Up
1. Staggered Push Ups w/ Hip Extensions – 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press – 20 total (10 each leg)
3. Spider Push Ups – 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise – 15 each side
7. Jump Squats – 20
8. Regular Push Ups – 30
9. Side Plank Shoulder Raise – 30 seconds each side
10. Bicep Curls – 7′s – Read Description on Video
11. Bent Over Rows – 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists – 1 Minute
That’s enough fun for today, have a good one!
- MidwestFit Team
Tags: bicep curl, Curl, Medicine ball, Physical exercise, Plank road, pullup, push up
This entry was posted
on Monday, March 26th, 2012 at 2:14 am and is filed under Uncategorized.
You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
Leave a Reply
Paul 
I may have asked this before but is there an alternative to the “Hamstring curls with ball”? I don’t have a Swiss ball.
Hey Paul!
Straight leg deadlifts are always an awesome replacement. We also had one of our community members suggest using a rolling office chair if you have one availiable, love the innovation!
I did the deadlifts and they worked out great. Another good one today.
Awesome! Thanks Paul.