Friday Workout

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Friday Workout

Hi everyone, I’m back after a short break and ready for action. Today’s workout is a nice one to ease back in to things. Enjoy.

Reverse Fly http://www.youtube.com/watch?v=T1U3yZne1jw
Walking Lunge http://www.youtube.com/watch?v=7mDWDlzFobQ
Med Ball Throw http://www.youtube.com/watch?v=4sQjqcNljaQ
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Swiss Ball Leg Curls http://www.youtube.com/watch?v=7KWfj4FnRS0
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Sumo Squats http://www.youtube.com/watch?v=9kiXid7pm6I
Swiss Ball DB Chest Press http://www.youtube.com/watch?v=uxgA5qEi2mc
Arnie Press http://www.youtube.com/watch?v=1mD6QAaaJZQ
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Box Jumps (I use a step and make it about 5 or 6 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg

Monday’s Workout

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Monday Workout

You can take this one at your own pace depending on how you feel. If you’d like a bit more of a challenge you can always up the weight and complete more reps within the set time. Enjoy.

Bicep Curls http://www.youtube.com/watch?v=av7-8igSXTs
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Sliding Hands Crunches http://www.youtube.com/watch?v=vYvpxFltWuk
Shoulder Press http://www.youtube.com/watch?v=B-aVuyhvLHU
Alternating Lunges http://www.youtube.com/watch?v=Zo1pFV8HMic
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Tricep Extensions http://www.youtube.com/watch?v=nRiJVZDpdL0
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Medicine Ball Raises http://www.youtube.com/watch?v=2vqnoDn0S-g
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8

Today’s Workout

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Today's Workout

Only my friend Bridget and I showed up for our regular Friday workout today but I’m glad at least one other person was there. This was pretty grueling for the second session of the year. For the last set of exercises, Maree (our trainer) gave us a choice between doing burpees or mountain climbers. I said I didn’t mind so Bridget chose burpees. We both ended up regretting that decision, a set of 50 burpees is no walk in the park. Good luck and make sure you stretch thoroughly when you’re done.

Here are some demos:
Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
DB Chest Press http://www.youtube.com/watch?v=VmB1G1K7v94
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI

Another punishing workout from my trainer in the lead up to Christmas.

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Another punishing workout from my trainer in the lead up to Christmas.

When even the hard-ass girls I train with have a little grumble, you know it’s a tough workout. I was really enjoying this up ’til the third round of exercises with the burpees. Still, I have a Christmas party to go to tomorrow and after today, I feel like I’ve earned it.

Don’t forget to stretch afterwards and try to eat within half an hour of finishing. The girls in my group are huge fans of a 2 egg spinach omelette with a piece of whole grain toast.

If you’d like some demonstrations for the exercises click the links below.
Alternating Forward Lunges https://www.youtube.com/watch?v=JRh6_4rq-b8
Burpees https://www.youtube.com/watch?v=fWQrT6E3XX4
TRX Alternating T and Y https://www.youtube.com/watch?v=iz-6mGus5jk
Medicine Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
TRX Squat Row https://www.youtube.com/watch?v=k7Z062Xmr9w
DB Push-Up Row https://www.youtube.com/watch?v=vpB-ad8ezFE
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I

 

Today’s Workout

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Wednesday Workout

This was really fun this morning. Nice to use the Swiss balls and TRX for a change.

Here are some demos if you’d like them.
Med Ball Throw to a Friend http://www.youtube.com/watch?v=y6aC2o7204s
Med Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Swiss Ball Back Extensions http://www.youtube.com/watch?v=IWRM3eC2GT0
TRX Row http://www.youtube.com/watch?v=p8d2pFLDkEs
Swiss Ball Jack Knife http://www.youtube.com/watch?v=2y03dkaK1O0
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Swiss Ball Hamstring Curl http://www.youtube.com/watch?v=czf-1snzG2c
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Swiss Ball Roll Outs http://www.youtube.com/watch?v=QbZs_zjTbRw
TRX Squat Jump with Row http://www.youtube.com
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Toe Taps http://www.youtube.com/watch?v=N5i2rHaHTXA
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
Med Ball Crunches http://www.youtube.com/watch?v=Zb-kh42M-60
Bunny Hops http://www.youtube.com/watch?v=HQ4x1B-Iod4

Today’s Workout

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Wednesday Workout

I really loved Maree’s workout today. Nice and interesting with all the TRX stuff.

Here are some demos for you.
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Plyometric Lunges http://www.youtube.com
TRX Backward / Reverse Lunges http://www.youtube.com/watch?v=tn68JwtRWzQ
Step Ups (Make sure you do this on both legs equally.) http://www.youtube.com/watch?v=Wg_-TYQhnWs
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Lateral Lunge http://www.youtube.com/watch?v=Kg0cMxAbKV8
Dead Lift http://www.youtube.com/watch?v=7Q_GnXm7LbI
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8/watch?v=WJR3JTtmPTw
TRX Row http://www.youtube.com/watch?v=p8d2pFLDkEs
Butt Kicks http://www.youtube.com/watch?v=6IwoJfpg4Dk
TRX Squat Row http://www.youtube.com/watch?v=t0UkjEG9tX0
Squat Jumps http://www.youtube.com/watch?v=CVaEhXotL7M

Workout of the Day

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Workout of the Day

This was a nice mix of cardio and strength training today.

Here are some demos if you need them.
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Four Point Push-Up http://www.youtube.com/watch?v=cXEHGJMc_Zg
Plyometric Lunges http://www.youtube.com/watch?v=WJR3JTtmPTw
Burpees http://en.wikipedia.org/wiki/Burpee_%28exercise%29
Reverse Crunch http://www.youtube.com/watch?v=vVVlXA0dqGg
Pike Crunches https://www.youtube.com/watch?v=QzapqRDI6cg
Leg Lifts http://www.youtube.com/watch?v=oICXW-Xs1LE
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8

Friday’s Workout

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Friday's Workout

This was nice to get in before the weekend.

Med Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Med Ball Throw to a Friend http://www.youtube.com/watch?v=y6aC2o7204s
Frogger Kick with Med Ball Throw (Much easier to throw the ball to a friend than at the wall like this guy is doing.) http://www.youtube.com/watch?v=jZJEUSiGXy8
Push Up on Knees with Med Ball Throw http://www.youtube.com/watch?v=b4jpgaiR-QY
Crunch with Med Ball Throw http://www.youtube.com/watch?v=dGmpENLFXck
Med Ball Lateral LUnges http://www.youtube.com/watch?v=M6KRKSsTPIY
Grapevine (No Med Ball in this video but you get the idea.) http://www.youtube.com/watch?v=sClnamZy5sQ
Forward Squat Jumps http://www.youtube.com/watch?v=8llmPKafYyg
Crunches http://www.youtube.com/watch?v=ev2HwPWwd-I
Flutter Kicks http://www.youtube.com/watch?v=RcXBNRua2eo
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Back Extensions https://www.youtube.com/watch?v=nrS8vOLpVfc

Workout of the day

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Workout of the day

Another workout bites the dust. Worked up a sweat getting through this one.

Here are some demos if you need them.
Squat Thrusters http://www.youtube.com/watch?v=z7ljnk8OS3M
Box Jumps (I use a step and make it about 5 levels high) http://www.youtube.com/watch?v=Wc65Gdd2Omg
Hip Thrust http://www.youtube.com/watch?v=mH4A1DkTleg
Alternating Backward Lunge http://www.youtube.com/watch?v=KFIZ2tbnUa8
Calf Raises http://www.youtube.com/watch?v=gwLzBJYoWlI
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Squats with a plate http://www.ehow.com/video_4982608_workouts-plie-squats-plate.html
Chest Press https://www.youtube.com/watch?v=VmB1G1K7v94
Bent Over Row http://www.youtube.com/watch?v=uaw-Up9Fkcg
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Hover http://www.youtube.com/watch?v=nRXKg21pE-4