Strength-Cardio & Abs

ProTFitness

My Workout I put together for myself for the next few weeks. I am a little scared But I am hoping for a great workout and calorie burn.

Strength-Cardio & Abs
Circuits

Circuit 1
Strength:
Walking Push up( Feet don’t move) Lt/Rt
Plank DB Row w/ leg lift Alternating lt/rt
Pile Squat w/ Lateral side DB raises
Repeat

Cardio:
Mt. Climber 30 seconds
Sumo Squat Hops 30 seconds
Repeat Total 2 min

Abs:
Floor Double Pike Crunch(hands and feet come together)
Scissors Crosses(shoulders off the floor)

Circuit 2
Strength:
Stork Stance w/ rev DB back row Lt then Rt
Squat w/ DB Cling Shoulder Press Lt then Rt
Fwd-Bwd Lunges w bicep curl Lt then Rt
Repeat

Cardio:
Front Punches w/lt DB or High Upper cut 30 seconds
Butt Kicks w/ lt DB or Swing Kicks 30 seconds
Repeat Total 2 min

Abs:
Full 3 point Russian Twist up crunch

Circuit 3
Strength:
Standing Pike Push up> on toes, head to floor
Side Tricep Rise Lt/Rt> feet stacked
(Butt comes to floor then press up lt/rt)
Table Top W/Tricep dip & 1 leg raises> t30 seconds
Repeat

Cardio
Alternating Jumping Lunges 30 seconds
1-2-3 Heisman moving side to side 30 seconds
Repeat Total 2 min

Abs:
Ab Hold> Hands by butt, raise of ground and hold
Double leg Pike > Reach hands to toes

Circuit 4
Strength:
Swan dive, jump back to plank, Deep Crescent Pose(hand together at top)plank it out Altn Legs
Deep Squat w/ wide& Close DB Row Lt then Rt
Static Squat w/ Close Grip DB Press
Repeat

Cardio
Jacks w/ alternating front kicks(arms jack out over head and at sides) 30 seconds
Burpee reptile(knee to elbow) jump and twist 30 seconds
Repeat Total 2 min

Abs:
Side Plank Raise Lt arm
Side Plank Raise Rt arm

Circuit 5
Strength:
Chattanooga Push up
5 point lunge with hammer curl Lt then Rt
(Crossover lunge, Fwd lunge, Side lunge, Rev Lunge, Curtsy lunge)
Walking Planks Lt arm then Rt arm
Repeat

Cardio
Jump Rope w/ High Knees 30 seconds
Suicides 30 seconds
Repeat Total 2 min

Abs:
V- up Crunch( feet raise and lower)


20 reps on double move and 10-15 reps on single moves

knelson422

great total body work out!!!!