Workout: Mueller Lake Park Circuit 13

Equipment Used: Timer (watch/phone/etc) Two adjustable Resistance Band (or multiple of varying strengths) Medicine ball (multiple of varying weights would be ideal) Soft ground area to lie down (carpet/grass/etc)

Tip: If a partner is not present, many of these exercises can be done solo or w/ the assistance of a mount point for your resistance band. Be creative!

Circuit #13

SUMMARY ***Stretch/Warmup Partner Press and Row (Band) Rotating Lunge (Band) Tricep Kickbacks (Band) Sit-Squat Hand-Off (Med ball) External Rotator Cuff Rotation (Band) Mid-Row Squat (Band) Sit-Ups Pass (Med Ball) Lunge to Chest Pass (Med Ball) Push-Up with Shoulder Tap Overhead Pass with Squat (Med Ball)

Circuit #13 - Partner Workout

This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well. When choosing partners try to match people who are of similar weight and/or physical ability. While performing exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another to give it 100% during the circuit. Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacments as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

1 - Partner Press and Row  Video Example Stand one in front of the other, both facing the same direction connected by two fairly taut resistance bands. As the partner in front presses the handles forward (in a traditional chest press movement), the partner in back will simultaneously pull the handlebars back while squeezing the shoulder blades together (completing a basic row). Switch positions each set.

2 - Rotating Lunge  Video Example Standing beside each other far enough apart so there’s some tension between you, each grab one end of the resistance band. Lunge forward with the outside leg while simultaneously rotating away from one another. Press back up and back, switching sides each set.

3 - Tricep Kickbacks  Video Example Face off in front of your partner with the right foot in front of the left, holding one end of a resistance band in your right hand. (Your partner will mirror you with the left foot front and the band in the left hand.) Bend forward at the hips with the knees slightly bent, and slowly straighten the arm in unison to pull back the band. Return to start. Switch arms each set.

4 - Sit-Squat Hand-Off  Video Example Stand facing your partner, arms’ distance apart, in a squatting position with feet and knees shoulder width apart. Squat down until your thighs are parallel with the ground (or as close as you can get). Hand off a weighted ball back and forth.

5 - External Rotator Cuff Rotation  Video Example Stand side-by-side with your partner, facing the same direction. Hold one handle of the resistance band with your outside arm with your elbow bent at 90 degrees, anchored at the waist. Slowly rotate your forearm away from the body. Switch arms each set.

6 - Mid-Row Squat  Video Example With two tubes twisted around one another, stand facing your partner far enough apart that the tubing is taut. Lower in a squat position with the core engaged and back flat. Maintaining the squat (and the burn!) bring the elbows straight back with the palms facing in, and squeeze the shoulder blades together. Return to start position, counting it out with your partner until you reach your desired goal.

7 - Sit-Ups Pass  Video Example Start seated on the floor facing your partner, with feet touching and knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner.

8 - Lunge to Chest Pass  Video Examples Grab a medicine ball and face your partner, standing about 5 feet apart. Lunge forward and chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass.

9 - Push-Up with Shoulder Tap  Video Examples Face your partner in push up position (go to your knees if you need). Lower into a push-up. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Repeat tapping the other shoulder.

10 - Overhead Pass with Squat  Video Examples Stand back-to-back with your partner; legs shoulder width apart holding a medicine ball. Lower into a squat position and as you return to standing, press the ball over head. Your partner then reaches up and grabs it. Repeat the motion passing the ball back and forth.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 12

Equipment Used: Timer (watch/phone/etc) 12-16lb sledgehammer and medium/large truck tire 20+ feet of rope Two medicine balls Sandbag (or medium dumbbell) Resistance Band (medium and/or adjustable recommended) Ab Roller Jump Rope Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair)

Tip: Get creative! Even if you don't have the equipment listed, find suitable replacements.

Circuit #12

SUMMARY ***Stretch/Warmup Station #1: Hammer Swing (start) Station #2: Alternate Ropes Station #3: Box Jumps / Step-Ups Station #4: Pull-Ups / Back Rows Station #5: Medicine Ball Russian Twists Station #6: Sandbag Squat Presses Station #7: Resistance Band Punches / Press Station #8: Ab Rollouts / Plank Station #9: Push-Ups Station #10: Jump Rope Station #11: Lunge Twists (back to start)

Circuit #12 - Station Workout

This workout is our first true "circuit". A circuit is defined as a line, route, or movement that starts and finishes at the same place. Generally our workouts involve everyone performing the same exercise/movement simultaneously but we decided to switch things up. By introducing some new equipment, our hope is to inject some fun into the circuit and provide new challenges for our muscles. This equipment can either be purchased from your local sporting goods store or created from other objects. You can search the web for instructions on how to make DIY workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand). Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Chest 1

Below is a chest routine that I've found to be good for gains. I'm an ectomorph and my chest doesn't grow easily. I still have a ways to go before I can get it to round out above my collarbone but I feel I'm on my way. The addition of more flys and incline exercises have seemed to help greatly. I really don't like Flat Bench too much and after talking to others I plan to reduce or replace that exercise. In the meanwhile, I try to keep a slightly wider grip during flat bench to hit my pecs more. I have long arms so this may just be a specific issue for me. If you need a chest workout, try this one and leave us feedback. Links to video examples of each exercise are provided at the very bottom of this page too. Good luck!

Tip: Be sure to stretch adequately, especially your rotator cuff. Warm up your chest and arms muscles by lifting light weights (i.e. pressing the barbell only, rotating a 5-10lb plate on each hand, knocking out some push-ups).

Chest #1

SUMMARY Stretch/Warmup Incline Dumbbell Press (5 sets) Standing Cable Fly: Upper & Lower (3 sets each) Flat Bench Press (4 sets) Incline Dumbbell Fly (5 sets) Decline Bench Press (5 sets) Dips into Push-Ups Superset (Failure)

Examples Incline Dumbbell Press: Click For Video Example Standing Cable Fly (Lower): Click For Video Example Standing Cable Fly (Upper): Click For Video Example Flat Bench Press: Click For Video Example Incline Dumbbell Fly: Click For Video Example Decline Bench Press: Click For Video Example Dips: Click For Video Example Push-Ups: Click For Video Example

Enjoy!!!