4/18/12 – Wednesday – Total Body Fitness
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Squat Drill: Exercise = Goblet Squat (squat holding a weight in front of you at chest level) – Pyramid up and down:
Grab a 10lbs dumbbell and perform 10 squats (full squats, all the way up and down), with no rest grab a 20lbs dumbbell and perform 10 squats, next move up to 30lbs with 10 reps. Continue to increase 10 pounds with no rest until you reach a weight that you can not perform 10 reps at (100 pounds is about as high as we’ve gone), then rest 2 minutes and climb your way back down from the highest weight you reached 10 reps, decreasing 10 pounds after every 10 reps. Up the pyramid then back down.
Bench Press: Barbell or Dumbbell 3 sets of 8-12 reps
Hang Power Clean: 3 Sets of 8-12 reps
Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
Hang Snatch: 3 sets of 8-12 reps
Jump Rope – 5 Minutes
Abs/Core:
1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises - 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches - 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists - 1 Minute
Have Fun!
- MidwestFit Team
