Potential PT #1 – Circuit #1

Circuit 4 Rounds as Quickly as possible of:

1. Dumbbell Bench Press on Ball - 15
2. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
3. Lunge w/ Curls and Press - 20 Total (Alternate legs on the lunge)
4. Stability Ball Toe Touches - 1 Minute
5. Stability Ball Hip Rolls - 1 Minute
6. Side Plank Shoulder Raise - 30 seconds each side
7. BOSU Dumbbell Row - 15 each arm
8. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)
9. Leg Lifts with Splits - 1 Minute

Stretch

- Ben

Potential PT #2 – Circuit #2 – Spartacus Version 2

Spend 2 minutes on each exercise doing as many reps as possible. Once 2 minutes is up, rest for 15 seconds and move on to the next exercise. Once you finish the circuit, rest for 2-3 minutes, then repeat circuit twice.

NOTE: All of these exercises require the use of dumbbell(s)

Goblet Squat

Dumbbell Lunge w/ Rotation

Push up and Row

Chin Ups/Reverse Pull Ups

T Push Ups

Single Arm Dumbbell Swing

Mountain Climber

Dumbbell Push Press

Pull Ups

END CIRCUIT

- K

Potential PT #1 – Spartacus Version 2

Going to do a bit of a challenging workout today as well as some cardio. If you are still really sore from the week then resting again today may not be a terrible idea. But if you can get something done. This workout is similar to a Previous PT of the Week called Spartacus…

Spend 2 minutes on each exercise doing as many reps as possible. Once 2 minutes is up, rest for 15 seconds and move on to the next exercise. Once you finish the circuit, rest for 2-3 minutes, then repeat circuit twice.

NOTE: All of these exercises requirement the use of dumbbell(s)

Goblet Squat

Dumbbell Lunge w/ Rotation

Push up and Row

Chin Ups/Reverse Pull Ups

T Push Ups

Single Arm Dumbbell Swing

Mountain Climber

Dumbbell Push Press

Pull Ups

END CIRCUIT

Stretch

- Ben

Returning from Vacation

I just wanted to let everyone know that I have been on vacation the past couple of days so Ben has been running the show. I will begin posting my workouts again starting tomorrow morning. Thank you for your patience.

-K

Image by Dalboz17 via Flickr

Going to do a bit of a challenging workout today as well as some cardio. If you are still really sore from the week then resting again today may not be a terrible idea. But if you can get something done. This workout is similar to a Previous PT of the Week called Spartacus…

Spend 2 minutes on each exercise doing as many reps as possible. Once 2 minutes is up, rest for 15 seconds and move on to the next exercise. Once you finish the circuit, rest for 2-3 minutes, then repeat circuit twice.

NOTE: All of these exercises requirement the use of dumbbell(s)

Goblet Squat

Dumbbell Lunge w/ Rotation

Push up and Row

Chin Ups/Reverse Pull Ups

T Push Ups

Single Arm Dumbbell Swing

Mountain Climber

Dumbbell Push Press

Pull Ups

END CIRCUIT

Bike 25 minutes or Run 2.5 miles

-K

I second that workout!  Looks pretty intense and like a good one for today.  Good Luck.

- Ben