Workout: Deerpark Circuit 3

Equipment Used: A heavy and light pair of dumbbells Soft ground area to lie down (carpet/grass/etc) Highly Recommended: Medicine Ball Optional: Timer (watch/phone/etc)

Tip: Keep the intensity up!

Circuit #3

SUMMARY ***Stretch/Warmup Legs: Toe Taps Arms: Tricep Push-Up to Frogger Abs: Full Extensions Legs: Sumo Squat Press Arms: Cleans Abs: Opposite Arm & Leg V-Up Legs: Side Lunge Arms: Push Up to Plank Row (ManMakers) Abs: Rollbacks (weighted) All: Side Crunch to Burpee

Circuit #3 - Hope Solo Workout

This circuit is based on Hope Solo's "15 minute workout". All of the exercises are demonstrated via Nike athletes. The workout is designed to be intense and executed in bursts of activity. If done correctly, you should be dripping with sweat and be able to maintain an increased heart rate. The exercises touch on all muscle groups so you should feel it everywhere once done. If using a timer, try to clear out an area sufficient enough to be able to perform every exercise. Have your equipment (dumbbells/med ball) readily available within arms reach. Set the timer to anywhere between 15-30 seconds and roll through each exercise. Once done, rest and hydrate for a few minutes and then repeat the round. You can decrease the timer time each round if needed. Try to see how many "rounds" you can complete before becoming completely gassed. *** If not using a timer, you can perform a traditional workout by assigning a rep/set amount to each exercise. The exercises used here vary as far as the equipment needs. Dumbbells are used in some, while others only require bodyweight. Examine the example videos and use your best judgement to decide what is needed for your own individual needs. A medicine ball is not required but works better for a few exercises. If possible, having various weights of dumbbells will help you maintain a maximum amount of effort each round. 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

Toe Taps: Click For Video Example Tricep Push-Up into Frogger: Click For Video Example Full Extensions: Click For Video Example Sumo Squat Press: Click For Video Example Cleans: Click For Video Example Opposite Arm & Leg V-Up: Click For Video Example Side Lunge: Click For Video Example Push Up to Plank Row (Man-makers): Click For Video Example Rollbacks: Click For Video Example Side Crunch to Burpee: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use 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. If you cannot perform the original exercise or become tired, please moveto an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 8

Equipment Used: Standard deck of playing cards Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #8

SUMMARY ***Stretch/Warmup Hearts (cardio): Burpees Spades (lower): Squats Diamonds (upper): Push-Ups Clubs (abs): Lying Crunches Jokers (all): Box Jumps, Pull-Ups, Walking Lunges, Reverse Crunches, Rest Aces: One minute rest / water break Face Cards & Jokers: 10 reps Numbered Cards: Reps matching number of that card

Circuit #8 - Deck of Cards Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through the deck as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. If you require more rest than what we have come up with here, you can replace the Aces w/ 11 reps and instead take a break every 5-7 cards completed. Jokers are optional but we wanted to make them a big deal like they are in most card games. We decided to make them worth 10 reps of a unique exercise in each body group. A break is added in at the end to help ease the transition back into the usual exercises. You can choose to leave out the Jokers or come up with your own fun variation to use them. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member select a group of cards face-down and pick their own exercise assignments for each suit. Take breaks in between each members custom set. Many of the exercises we chose to use 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

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 4

Equipment Used: Timer One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Optional: Slightly lighter weight pair of dumbbells Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #4

SUMMARY ***Stretch/Warmup Walking Lunges into Push-Up Superset High Knees into Bent Over Rows Superset Burpees Bicep Curls into Wall Sit Superset Tricep Kickbacks into Plank Superset Mountain Climbers Squats into Shoulder Press Superset Reverse Ab Crunch into Reverse Fly Superset Squat Jumps Pull-Ups / Chin-Ups Optional: Relay Runs Optional: 1-2 mile warm down run/walk

Circuit #4 - HIIT Style

We kept with the high-intensity style workout but tried to balance muscle groups better. Each superset should contain at least two groups to allow you to hit it harder. Instead of counting reps, we use a countdown timer and try to burn out as many reps as possible in the allotted time. For supersets, perform as many reps as possible for the 1st exercise in 30 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 30 seconds. That will complete one "set". Rest 30 seconds and repeat for two more sets. Be sure to drop weight and/or exercise difficulty level if you find it hard to complete reps the entire time. The main focus is to be actively working the entire time period and not rest. For the compound movements (#3/6/9), perform as many reps as possible in 30 seconds. Again, you want to be moving the entire time so even if you get fatigued, keep moving and perform the exercise in a slower, more deliberate fashion. Focusing on form. The exercises used are a reconfiguration of previous circuits so you can review those posts for more detail on each. A quick list of video examples are provided below to refresh your memory on any exercises.

Examples

Walking Lunges: Video Example Push-Up: Click For Video Example High Knees: Click For Video Example Bent Over Rows: Click For Video Example Burpees: Click For Video Example Bicep Curls: Video Example Wall Sit: Click For Video Example Tricep Kickbacks: Click For Video Example Plank: Click For Video Example Mountain Climbers: Click For Video Example Squats: Click For Video Example Shoulder Press: Click For Video Example Reverse Ab Crunch: Click For Video Example Reverse Fly: Click For Video Example Squat Jumps: Click For Video Example Pull-Ups: Video Example (Assisted)

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 3

Equipment Used: Timer One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Optional: Slightly lighter weight pair of dumbbells/li> Optional: Pull-Up bars Highly recommended: Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use are at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #3 - HIIT Style

"Superset to make 'em sweat!!!" The circuit has been getting stale so we decided to switch things up and go for a more high-intensity style workout. Instead of counting reps, we use a countdown timer and try to burn out as many reps as possible in the allotted time. For supersets, perform as many reps as possible for the 1st exercise in 15 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 15 seconds. That will complete one "set". Rest 30 seconds and repeat for two more sets. Be sure to drop weight and/or exercise difficulty level if you find it hard to complete reps the entire time. The main focus is to be actively working the entire time period and not rest. For the compound movements (#3/6/9), perform as many reps as possible in 30 seconds. Again, you want to be moving the entire time so even if you get fatigued, keep moving and perform the exercise in a slower, more deliberate fashion *** INTENSITY TIP: If you find the circuit too easy initially, make sure you are doing the weighted and/or most advanced version of each exercise. If you already are then increase the length within the superset to 30 seconds per exercise, but do not increase the rest time. So do 30 seconds of part "A" and then immediately into 30 seconds of part "B". You can also optionally increase the time spent compound movements up to one full minute. BEAST MODE: ON

SUMMARY ***Stretch/Warm-up Seated Bicep Curls into Reverse Flys High Knees into Shoulder Press Burpees Bent Over Rows into Triceps Kickbacks Static Lunges into Wall Sit Mountain Climbers Push-Ups into Plank Lying Kicks/Bicycles into Chest Press/Fly Squat Jumps (or Box Jumps/Step-Ups) Optional: Pull-Ups / Chin-Ups Optional: 1-2 mile warm down run/walk

Stretch / Warm-up  Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Seated Bicep Curls into Reverse Flys Superset A - Seated Bicep Curls Click For Video Example Get seated on a park bench or similarly raised flat area. Grab one dumbbell and lean over slightly with your legs open wide. Place your arm with the dumbbell inside of your leg with the back of your elbow resting against your inner thigh. Start completing reps of curls. After 15 seconds, grab your other dumbbell and immediately start Reverse Flys. B - Reverse Flys Click For Video Example After completing your curls, remain seated on the bench. Grab your other dumbbell, place your legs tightly together and scoot up to the edge of the bench. Lean all the way over until your chest is touching your legs. Start with your dumbbells under your legs and complete reps of reverse flys. Complete as many reps as you can for the remaining 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ rest in between sets.

2 - High Knees into Shoulder Press Superset A - High Knees Click For Video Example With no weights in hand but nearby, stand up straight w/ your feet shoulder-width apart. Begin an exaggerated in-place run, making sure to bring your knees as high as possible into your torso area. Maintain this running motion for 15 seconds. After 15 seconds, bend down and grab your weights, moving into Shoulder Presses. B - Shoulder Press Click For Video Example After completing your high knees, grab your weights and remain standing. Move the dumbbells into position near your head with your arms bent at a 90 degree angle facing upward. We will push the dumbbells upward into the sky until they touch at the top to perform a rep. Knock out as many reps as you can for 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets.

3 - Burpees Click For Video Example Stand up with feet shoulder-width apart and plenty of clear space around you. With no weights in hand we want to first drop down from a standing position into a crouched position. Knees bent and your hands on the ground and a little more than shoulder width apart. While crouched, kick both legs back and have your legs rest on your toes so that you're in a push-up position. Perform one push-up. Bring your legs back toward your hands and scoot your feet forward so that you are crouching again. Now stand up quickly and push your body to jump off the ground a few inches. Stretch your arms into the sky as you jump. This completes a rep. When you land, start into the burpee motions again. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets.

4 - Bent Over Rows into Triceps Kickbacks Superset A - Bent Over Rows Click For Video Example Stand with your feet fairly close together. Bend your knees slightly and bend over at a 45 degree angle with your back straight. Grasp your dumbbells with wide overhand grip and place them close together, hanging down in front of you. Pull your arms back and pull your dumbbells up toward your shoulders. Since you are bent over and have the dumbbells overhand, your elbows should bow out away from your body at about 90 degrees. Keep bending your elbows until they pass the angle created by your back. Return to starting position to complete a rep. Complete as many reps as possible within 15 seconds then start Triceps Kickbacks. B - Triceps Kickbacks Click For Video Example Stand in the same bent over position as you would for Rows. This time start with your elbows tucked in close to your body and your arms bent upward. Your weights should rest near your shoulders in a position similar to having ski poles tucked under your armpit. To perform a rep you want to slowly swing both weights around, downward and then back until both warms are fully extended and slightly behind our backs. Return to starting position to complete a rep. Perform as many reps as possible in the remaining 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets.

5 - Static Lunges into Wall Sit Superset A - Static Lunges Click For Video Example Stand with one foot forward and the other one back, about 3ft apart. You can optionally hold dumbbells in each hand to make it more challenging. Bend your knees to lower your body toward the ground. Your rear knee should touch (or come close to) the ground. Your front knee should bend but make sure it doesn't move in front of your toes. Once lowered, push through your front heel to return to the raised position and make sure to keep your torso straight. Perform as many lunges as you can for 15 seconds. B - Wall Sit Click For Video Example Find a wall, pole or other vertical surface, turn around and face your back to it. Push your hips, lower back and shoulders against a flat, vertical surface. Walk your feet out so that you can lower your body down until your legs are at a 90 degree angle. Push through your heels. You can have rest your hands behind your head, on your hips, at your sides or on your thighs. If the exercise is too hard, raise your legs so that they are slightly wider than 90 degrees. If the exercise is too easy, you can hold weights in one or both hands to increase difficulty. Hold for 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges.

6 - Mountain Climbers Click For Video Example Get down into a push-up position. With your hands planted the entire time, bring one knee forward toward your chest and rest on the balls of your toes. To perform a rep, simultaneously pull your other knee toward your chest while kicking the leg with the bent knee backwards into a straight position. Essentially switching places. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets.

7 - Push-Ups into Plank Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Get into the front leaning rest position w/ your legs extended. Start completing reps of push-ups. After 15 seconds, get back onto your knees and move immediately into the Plank. B - Plank Click For Video Example After completing your push-ups, remain on the ground. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, rising onto your toes and rest on your elbows. Keep your back flat and form a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15 seconds to finish the set. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets.

8 - Lying Kicks/Bicycles into Chest Press/Fly Superset A - Lying Kicks/Bicycles Click For Video Example Find a soft surface and lie down. Tilt your head forward so it is slightly off the ground. Place your hands under your butt to support your lower back. Raise both your feet off the ground a few inches w/ your legs out straight. Now raise your left leg to a 45 degree angle while leaving the right leg out straight. Lower the left leg, keep it straight and then raise the opposite leg 45 degrees. Repeat and alternate to perform reps. Maintain reps for 15 seconds. Optional: If you do not like flutter kicks, lie on your back and perform the following: Optional Video Example. In the same lying position as flutter kicks, place both hands behind your raised head. We will instead bring your left knee in toward right elbow and attempt to make them touch. Keep your right leg out straight. Return to the start position & perform a rep w/ the other leg. Repeat and alternate to complete multiple reps. B - Chest Press/Fly Click For Video Example While still lying on the ground after your kicks/bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Press them upward and extend your arms straight until the weights touch. Then return to your 90 degree position. Perform as many reps as possible in the remaining 15 seconds. Optional: If you prefer, you can lie on your back and perform the following: Optional Video Example. In the same position as chest presses you want to have your forearms at a 45 degree angle or lower with respect to the ground. Weights in hand you will bring both weights together over your chest, slowly swinging your arms up in a semi-circular motion. Return to the starting position to perform a rep. *** Intensity Tip: With either the press or the fly, you can perform leg raises while doing your chest exercise to hit your abs simultaneously. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges.

9 - Squat Jumps (or Box Jumps/Step-Ups) Click For Video Example Get into a standing squat position, feet a little bit more than shoulder-width apart. You will squat down, bending your knees and lowering your butt down as if sitting in a chair. Bend your arms and bring your hands upward and toward you as you squat. Once fully lowered, explode back up through a standing position. Pushing through your heels and jump off the ground while extending your arms over your head into the air. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets. Optional: If you don't like squat jumps or become fatigued before the set is complete, perform the following: Optional Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Jump onto the raised surface, pause a second and then either step, fall or jump back down. Repeat to perform reps. Optional: If you can't do squat/box jumps or become fatigued before the set is complete, perform the following: Optional Video Example. Alternating each leg, step up onto the raised surface and then bring your trailing leg up beside it. Step down carefully with each leg and repeat. *** Intensity Tip: If you find squat jumps to easy you can step it up by throwing in split squats between squat jump reps. You can view an example of how to do split squats here: Optional Video Example Like a squat jump, explode into the air but land in a lunge position with one leg to the rear and the corresponding knee close to the ground (do not touch the ground). Jump back into the air and alternate your rear leg. This completes a rep. Throw in a few reps of these between jump squats to mix things up. *** Intensity Tip: If you find squat jumps to easy you can perform them with weights in hand. Since you have to carry weights, you may have to change your squat jump form to accommodate the weight and not hurt yourself. A common method to squat jump with weights is to perform a "Sumo" squat jump. An example can be found here: Optional Video Example You want to grab a dumbbell and hold it with both hands vertically by one end. Your legs should be more than shoulder-width apart with your toes pointed slightly outward. Your arms should be fully extended downward in front of you, holding the weight centered. When you squat, attempt to touch the bottom of the weight to the ground while bending your knees and not your back. Try to stay upright as much as possible and don't bend over too much. Your legs should be doing the work. Touch the weight to the ground, push through your heels and then explode back up, jumping off the ground slightly. The height on your weighted sumo squat jump will be smaller than a normal squat jump.

10 - Optional Pull-Ups / Chin-Ups  Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

11 - Optional Run  If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after. Optional: You can hit the sidewalk and follow it around for a 2 mile course.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Spring Full Body Circuit 2

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Weighted medicine ball (abs/curls/squats) Optional Replacement: A Single Heavy Dumbbell, Telephone Book or other object (movements are more awkward however)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Tip: You can alternate this workout with the previously posted: Circuit #1

Circuit #2

SUMMARY Stretch/Warmup Flat Bench Reverse Crunch Standing Knee Raises Knee Push-Ups Reverse Lunges Dumbbell Front Raise Bench Step Ups Tricep Dips Medicine Ball Squat Press Medicine Ball Curls Single Leg Stand Up

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs A - Flat Bench Reverse Crunch Video Example Sit near the end of the flat bench. Lay flat back onto the bench. Reach behind your head and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. They should be parallel to the ground with your butt firmly on the bench still. Perform reps by raising your knees and pulling them in toward your chest & elbows. Release by returning your legs back to the starting position. Optional: To make it tougher, you can place a weighted medicine ball in between your kness and perform the exercise. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times. B - Standing Knee Raises Video Example Stand tall with your feet shoulder width apart. Grab a light weight and hold it with both hands and your arms extended outward about chest high. Perform reps by raising one knee high enough to meet your outstretched arms holding the weight. Relax by returning your feet back to the starting position. Alternate knees each rep. Perform at least 10 reps per knee (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Knee Push-Ups Kneeling on the ground, lean forward and place both hands on the ground slightly larger than shoulder width apart. Keep your back straight, knees on the ground and you can optionally cross your lower legs and feet. Perform kneeling push-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10 reps (or until failure if less) Set#2: Repeat Set #1 Set#3: 5-10 reps (or until failure if you can do 10+)

2 - Reverse Lunges With your feet together and the weights down by your sides, perform reverse lunges (stepping backwards). Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Dumbbell Front Raise With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpindicular to the floor once raised. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 4-8 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 10+ reps with light weight (or to failure if less, or skip if wiped from previous set)

4 - Bench Step Ups Standing in front of the flat bench (or chair), stand w/ feet a little closer than shoulder-wodth apart. Have your arms at your sides w/ the appropriate weight in each hand. Take one foot and place it onto the bench. Push off that same foot and raise the rest of your body up so you can step onto the bench with your other foot. To relax, take the original foot you stepped onto the bench with and step down onto the ground. Once planted, return your other foot to the ground. Perform setp-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps each leg w/ no weight in hand Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps each leg w/ heavy weight in hand

5 - Tricep Dips Start seating on the bench with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 5-10 reps (or until failure if you can do 10+)

6 - Medicine Ball Squat Press  Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform Squat Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 10 reps or until failure if 10+ (if arms tired, perform without any weight in hand)

7 - Medicine Ball Curls Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps Set#2: Repeat Set #2 Set#3: Repeat Set #2 (use heavier ball/object if possible) Set#4: 10-15+ reps with lighter ball/object

8 - Single Leg Stand Up  Stand in front of a chair or flat bench w/ your legs somewhat close together. Hold your arms out for balance and slightly lift one foot off the floor. Perform a squat using only one leg and take a seat onto the chair/bench behind you. You may extend your raised foot outward for balance if needed as well. Rest a second, and then return to standing using only that same leg to propel you upward. Perform single leg stand ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Note: The example video is performing the toughest version of this exercise by squatting to the ground almost. Based on your individual flexibility and strength, you may want to alter this exercise. Start out squatting onto something relatively high off the ground and easy to accomplish (ex. tall chair or couch). Gradually lower the height of your target squat as your prowess increases. Video Example Set#1: 4 reps per leg Set#2: 6 reps per leg Set#3: Either repeat Set #2 or only do 4 reps per leg but squat to a lower height

Good luck!!! Submitted by Bars