Workouts

Since I throw away my cheat sheets the SECOND I finish a workout, I thought I'd start recording them here in case I want to revisit any of them. 

I generally *try* to work out 5 days a week -- 2 days of longer runs (3 miles) and 3 days of short, but high intensity circuit training workouts.  My workouts are generally 20 to 45 minutes, depending on the agenda, and most often come from one of these places:

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Killer!

3 rounds of:

  • (20) squats
  • (15) squat jumps
  • (10) burpees

3 rounds of:

  • (20) mountain climbers
  • (15) pushups
  • (10) burpees

3 rounds of:

  • (20) alternating lunges
  • (15) plie squats
  • (10) calf raises

1 minute each of:

  • superman
  • russian twists
  • elbow plank
  • bicycle crunches

Glutes, Hamstrings & Abs

Run 1 mile to warm up. Then do 3 rounds of:

  • (10) squat jumps
  • (15) kettle bell swings
  • (20) donkey kicks - each leg
  • (5) pistol squats - each leg
  • (20) fire hydrants - each leg
  • (20) lunges
  • (50) crunches

5 Minute Competition Workout 2

Set your timer for a 5 minute count down and complete as many rounds as you can before the time is up.

  • (10) one leg hip thrust - reps alternating legs

  • (10) knee tucks

  • (5 sets) 3 surfer jumps

5 Minute Competition Workout 1

Set your timer for a 5 minute count down and complete as many rounds as you can before the time is up.

  • (5) Side crunches - left
  • (5) Side crunces - right
  • (3) pushups
  • (5) In & Out Jump Squats

50/50 Circuit

Repeat 3x. No rest between exercises.  1 min rest between sets. ~30 min.

  • (50) jumping jacks
  • (10) pushups
  • (20) squat jumps
  • (20) bicycle crunches
  • (50) high knees
  • (15) oblique V-ups (right side)
  • (20) squat jumps
  • (15) oblique V-ups (left side)
  • (50) mountain climbers (both legs=1)
  • (15) forward lunges (both legs=1)
  • (20) plank knee crosses
  • (15) reverse lunges (both legs=1)

50 x 3

Do entire circuit 3 times.

  • (50) squats
  • (50) lunges - 25 each leg
  • (50) second plank
  • (25) pushups
  • (50) crunches
  • (50) leg lifts - 25 each leg - side & back = 1
  • (50) plank knee tucks

ZWOW #54

  • (15) Jump Lunge Combo (forward lunge + back lunge + jump lunge switch + side kick = 1)
  • (10) Pushup + Plank Jumps (side, side, center, center) + 5 upright rows w/weights
  • (10) Jump Tuck (3) + Side V crunches (10) = 1
  • (10) weighted jump squats
  • (10) weighted sumo squats
  • (10) weighted mini squats
  • (12) jump lunges
  • (2) jump lunge kick

LEGS

  • (15) dead lift w/dumbells
  • (20) standing back leg lift - each leg
  • (20) standing side leg lift - each leg
  • (20) all fours back leg lift - each leg
  • (20) all fours hamstring curl - each leg
  • (20) bridge w/one leg up - each leg

MORE LEGS

  • (20) squats
  • (30) lunges
  • (40) calf raises
  • (50) second wall sit
  • (100) low jacks
  • (50) second wall sit
  • (40) sumo squats
  • (30) standing side leg raises - each leg
  • (20) squats

ZWOW #65 - Butt

Do whole circuit 3 times.

  • (5) pistol squats - each leg
  • (10) vertical leaps
  • (10) one leg lunge & dead lift w/chair - each leg
  • (20) side jump lunges
  • (10) one leg bridge - each leg
  • (20) standing leg lifts side & back - each leg

Dirty Thirty

1 mile run + Repeat Circuit 3X (approx. 45 min)

  • (30) situps
  • (30) squats
  • (30) jumping jack
  • (30) crunches
  • (30) lunges
  • (30) tricep extensions
  • (30) second wall sit
  • (30) bicycle crunches
  • (30) one leg squats - 15 each leg
  • (30) pushups

ZWOW #32 - Sexy Spy

15 minute AMRAP (3 rounds)

  • (10) side lunge burpees
  • (10) pulse squat jumps - 10 pulses, then jump
  • (10) james bond lunge w/twist
  • (15) side plank leg lift - both legs

ZWOW #32 - Show Me Your Strength

3 rounds + 1 Mile Run

  • (60) Side Hops over dumbells
  • (10) Tricep Chair Dips
  • (10) Broad Jumps over exercise mat
  • (5) Thrusters - small squat w/shoulder press - heavy dumbells
  • (10) Russian twist w/heavy dumbell - abs

ZWOW #6

10 Minute AMRAP (or 4 rounds)

  • (10) pulse squat w/jump
  • (8) side burpees - alternate sides
  • (6) jump lunge w/kick - both legs lunge + 1 kick= 1

ZWOW #5

10 Minute AMRAP (approx. 4-5 rounds)

  • (10) bicep curls / shoulder press - with weights
  • (20) Medicine Ball Mountain Climbers
  • (10) sumo dead lifts - w/kettlebell
  • (5) competition burpees

ZWOW #32 - Earn Your Sweat

3 rounds as fast as possible

  • (10) pushups
  • (20) burpees - competition style
  • (30) jump squats
  • (40) mountain climbers
  • (50) situps - to full sitting position

ZWOW #29 - Brutal Burpees

10 minute timed workout - AMRAP (as many reps as possible)

  • (5) Alternating Pistol Squats - each leg
  • (50) Side Hops - over rolled mat
  • (10) Plank Row Knee Tuck
  • (10) 180* burpees

ZWOW #28 - Bodyweight Bombshell

10 minute timed workout - AMRAP (as many reps as possible)

  • (20) Dragon Kicks - curtsy lunge + side kick
  • (20) Alternating Jump Lunges
  • (15) Pike Jumps - w/jump at top
  • (10) Reptile Pushups - plank w/knee up to side - both sides then pushup=1

12 Days of Christmas Workout

Start with 1.  Then do 2 & 1.  Then 3 & 2 & 1.  etc.

  • 1 minute plank
  • 2 sets of shoulders (10 reps each - presses & upright rows, lateral raises & forward raises)
  • 3 burpees
  • 4 pulsing squats (10 reps pulsing 4 beats each squat)
  • 5 power jacks
  • 6 pushups
  • 7 bicep curls (3 sets of 7 - full, half & half)
  • 8 curtsy lunges
  • 9 side-plank hip touches (both sides)
  • 10 tricep presses (on stomach, pushing upper body up only)
  • 11 mountain climbers
  • 12 star jacks (jumping in the air to make a star - like the top of a Christmas tree..how cute!)

See 5 weeks worth of workout routines I did in May 2014: