WEEK I WORKOUT OVERVIEW
This week, warm up prior to hitting the weights with
5-10 min. of jogging on the treadmill, followed by stretches. I have grouped exercises together into "revolutions, "and
the goal is to perform one exercise after another with little rest in between. When you are exercising on your own this
week, I want you to keep the same format. I have included a few options for you, so that you may adjust the revolutions
to suit your fitness level/needs. You have the choice of performing each movement for a designated time or counting
reps. Also, if you happen to be working out in a crowded weight room, this allows some flexibility.
REVOLUTION 1: 45 sec ea.
exercise, complete 2x
1. MB/DB Woodchop - 6-8 lbs x 45 sec OR 15-20 reps
2. AL Step-Ups - hold 10-15 lb pair DB's x 45 sec OR 10-15 reps ea.
leg
3. Staggered Front Reach & Row - 10-12 lbs x 30 sec ea. OR
15 reps ea. side
4. Jump Rope - 45 sec OR 50-70 jumps
5. T-Stabilization - 45 sec OR 6-10 ea. side
6. AL Step-Ups - hold 10-15 lb pair DB's x 45 sec OR 10-15 reps ea.
leg
7. MB/DB Rotation - 6-8 lbs x 45 sec OR 12-15 reps ea. side
8. Jump Rope - 45 sec OR 6-10 ea. side
REVOLUTION 2: 45 sec ea.
exercise, complete 2x
1. Lateral Lunge with MB/DB Reach to Press - 8-10 lb x 45 sec OR 8-10
reps ea.
2. SL Windmill - STAY ON SAME LEG 45 sec OR 10-12 reps ea. direction
3. Overhead MB Bounce Pass - SUBSTITUTE
4. SL Windmill - ON OTHER LEG 45 sec OR 10-12 reps ea. direction
5. SB Bridge - 45 sec OR 15-20 reps
6. SL DB Scaption - 3-4 lbs x 45 sec OR 12-15 reps
7. SB Pushup Plank - 45 sec
8. SL DB Biceps Curl - 8-12 lbs x 45 sec OR 12-15 reps
Guide:
MB = Medicine Ball
DB = Dumbbell
SB = Stability Ball
BW = Bodyweight
SL = Single-Leg
AL = Alternating-Legs
1A = Single-Arm
AA = Alternating-Arms