Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K

Potential PT #1 – Body Weight Strength Training

All you should need today will be a pull up bar!

Stretch/Warm Up

(Back/Lats/Biceps)
1. Regular Pull Ups - 7 Reps x 2 Sets
2. Wide Grip Pull Ups - 7 x 2
3. Chin Ups - 7 x 2

(Chest/Triceps/Core)
1. Spider Push Ups - 20 Total (10 each leg) x 2 Times
2. Push Up Kick Outs - 20 Total (10 each leg) x 2 Times
3. Hip Cross Push Ups - 20 Total (10 each leg) x 2 Times
4. Spider Push Ups - 20 Total (10 each leg) x 2 Times

(Shoulders/Triceps)
1. Handstand Pushups - 20 Total (As few sets as possible)

(Legs – Total)
1. Reverse Lunges - 40 Total (20 each leg)
2. Jump Rope or Hop in Place – 5 Minutes
3. Body Weight Squats – 40 Total
4. Walking Lunges - 50 Total (25 each leg)
5. Leap Frogs - 15
6. Wall Sit – 30 Seconds x 3 Times

Stretch

- Ben

Potential PT #2 – Alternate: Core and Weights

Crunches 15

Bent-Leg Knee Raises 15

V-Ups 12 (each side)

Medicine Ball Get Ups 15

Medicine Ball Twist 40

Circuit 2-3 times:

Bench 3 x 15

Bent Over Rows 3 x 15

Pull Downs 3 x 15

Upright Row 3 x 15

Bicep Curls (Iso) 3 x 10

Military Press 3 x 15

Leg Curl 3 x 15

Leg Extensions 3 x 15

Wall Sit 1 minute

Metabolism booster: 5 rounds fast as possible

Medicine Ball Push Ups 10

Squat 15

-K

Potential PT #1 – Total Body Fitness

8-Count Body Builders 3 x 20

Stationary Lunges w/ Dumbbells 3 x 20 (10 each leg)

Staggered Push Ups 3 x 20 (1 hand in front of the other, do a push up, then switch hand positions)

Goblet Squats 3 x 15

Single Arm Military Press 3 x 15 (each arm)

Plank Ups 3 x 1 minute (do as many as possible in 1 minute for each of the 3 sets)

Abs:

Indian Sit Ups 2 x 25 (perform a sit up but have your legs positioned “indian style”)

Bosu Crunches 2 x 25 (perform a crunch while sitting on a BOSU ball)

Medicine Ball Twists 2 x 40 (anytime the ball touches the ground is a rep)

Medicine Ball Get Ups 2 x 25

Left/Right Sit Ups 2 x 25 (both sides)

- Ben

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Potential PT #2 – Short circuit

Weekend is finally here…So going to throw a short fat burning circuit at you so you can go enjoy your holiday break.

Circuit 3-4 Times:

Perform as many reps as possible in the time given. When you finish the circuit, rest for 2 minutes, then repeat.

Bicep Blasters 1 minute

Dive Bombers 10

Push Up Rows 1 minute

Kettle Bell Swings 1 minute (could use a dumbbell if you do not have a kettle bell)

Medicine Ball Twists 1 minute

Dumbbell Bench Press (on ball) 15

Standing Military Press 1 minute

Have a great weekend!

-K

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Potential PT #1 – Total Body Mini Circuits w/ Cardio

If you took a rest day yesterday then this will be a good total body workout for you…

Do 3 rounds of each mini circuit, then do the run listed. When you finish the mini circuit and run, move on to the next mini circuit and run.

(NOTE: When doing the 3 rounds of the mini circuit, remember that the run is only done one time after you have completed all 3 rounds)

Mini Circuit 1:

Power Push Ups 1 minute (Do a push up and when you come up push off the ground. Sometimes clapping while doing this can help to stress pushing off the ground)

Split Jumps 1 minute

Dive Bombers 1 minute

End circuit: Run .5 miles

Mini Circuit 2:

Bicep Blasters 1 minute

Triangle Push Ups 1 minute

Plank Ups 1 minute

End circuit: Sprint 400 meters

Mini Circuit 3:

Prison Squats 1 minute

8-Count Body Builders 1 minute

Bent Over Rows 1 minute

End circuit: Run/Jog 1 mile

-K

Potential PT #2 – Lower Body Circuit

Lower Body Circuit

Stretch (Dynamic)

3 rounds of:

Run 400 meters
12 Jump Squats
Wall Sit 45 seconds
Calf Raises – 20
Hamstring curls with ball – 12

Stretch

- Ben

Potential PT #1 – Total Body Fitness

8-Count Body Builders 3 x 20

Stationary Lunges w/ Dumbbells 3 x 20 (10 each leg)

Staggered Push Ups 3 x 20 (1 hand in front of the other, do a push up, then switch hand positions)

Goblet Squats 3 x 15

Single Arm Military Press 3 x 15 (each arm)

Plank Ups 3 x 1 minute (do as many as possible in 1 minute for each of the 3 sets)

Abs:

Indian Sit Ups 2 x 25 (perform a sit up but have your legs positioned “indian style”)

Bosu Crunches 2 x 25 (perform a crunch while sitting on a BOSU ball)

Medicine Ball Twists 2 x 40 (anytime the ball touches the ground is a rep)

Medicine Ball Get Ups 2 x 25

Left/Right Sit Ups 2 x 25 (both sides)

-K

Potential PT #2 – R&R

Take a day to rest and recover if necessary.

-Ben