Printable Workouts

METABOLIC BOOST! #1

(circuit workout)

F- 1-3x/wk
I- complete until fatigue (1-3 sets)
T-complete each exercise for 30 sec. (moderate-intensity) – 1 min. (advance!)
T-Functional full body/compound exercises that will promote/increase your overall level of fitness to boost your metabolic rate /epoc

Extra Tips:
- this program will take approx. 10-15 min. to complete 1 set through! Without REST!
- remember to WARM-UP AND COOL-DN. A minimum. of 5-10 min. pre/post

EQUIPMENT NEEDED:
- stop watch, big clock, gym boss etc.
- YOUR fab body! Towel, you SHOULD NEED IT!
- WATER!

EXERCISES:

  1. Prisoner Squats
  2. Ski Abs
  3. Walking Lunges
  4. V-sit with bent knees (in/out)
  5. Squat jumps
  6. Stationary Alternating Lunges
  7. Mountain climbers
  8. Jumping Jacks
  9. Genie Squats
  10. Pushups – your choice.

REPEAT!


METABOLIC BOOST #2

(circuit workout)(longer in duration/more intense!)

F-1-3x/wk. I-complete until Fatigue (1-3 sets) T-complete each exercise for 30 sec. (moderate intensity) -1 min. (advance) T-Functional full body/compound workout that will increase your overall LEVEL of fitness!

Extra Tips: - this program will take approx. 15 min. to complete 1 set through without rest! - remember to WARM-UP AND COOL-DN approx. 5-10 min. pre/post

EQUIPMENT NEEDED:

- Mat
- Stop watch, gym boss, etc.
- Stairs (if you have) or Skipping rope
- WATER! And a TOWEL!
- GREAT music! I would recommend Lady GAGA!

EXERCISES:

  1. Genie Squats (think of “I dream of Genie” and make a wish!)
  2. Skip
  3. Squat/Tuck jumps
  4. Plank with alt. leg Extensions
  5. Skip
  6. Lunge with LEFT leg only
  7. Run Stairs (or skip if no stairs avail)
  8. Lunge with RIGHT leg only
  9. Lateral, travel Planks (out/out /hands/feet)
  10. Skip
  11. Push-ups (your choice)
  12. Front Kick and Jab (rem. To alt. sides)
  13. Split lunge Jumps
  14. Run Stairs (or skip if no stairs avail)
  15. Ab Curl (your choice)

REPEAT!


H.I.T.T WORKOUT #1

F-1-3x/wk
I-complete until fatigue (1-5 sets of circuit)
T-Complete each exercise for 30 sec. (moderate) to 1 min. (advance)
T-high, intensity, time, training – to PUSH you’re to your MAX- short, efficient, full body workout!

Extra tips: - remember to warm-up/cool-dn with a 5-10 min. pre/post
- this program can be completed as many times as you need for time allotment and overall fatigue!

EQUIPMENT NEEDED: - Towel (you better sweat!)
- Water!!
- Great music- I like Maroon 5 to this (the beats are fast/strong)

EXERCISES:

  1. Travel Lunges
  2. Squat hops (land low and jump HIGH!)
  3. Ski moguls
  4. Lateral Travel pushups
  5. Tricep dips (use chair, step, stool)
  6. Suicide Drills (lateral and FAST!)

REPEAT!


H.I.T.T WORKOUT #2

(more advanced than #1)

F-1-3x/wk.
I-complete until fatigue (1-5sets of circuit)
T- complete each exercise for 30 sec. (moderate) to 1 min. (advance)
T-Work to your MAX! High, intensity training!

Extra Tips:
- remember to warm-up and cool-dn for 5-10 min. pre/post
- this program can be completed as many times as you need for time allotment and overall fatigue!

EQUIPMENT NEEDED:
-Water
-A great WINNER attitude!
-Music that is 180bm+

EXERCISES:

  1. Travel lunges
  2. Long Jumps (think track, and sand pit) jog back to start point
  3. Burpees (with a pushup!)
  4. Split Lunge jumps
  5. Star jumps/jacks
  6. Crab Walks (walk forward/back on your hands/feet, torso to sky)
  7. Mountain climbers

REPEAT if you dare!


TABATA WORKOUT #1

(intense!)

F-1-3 x/wk
I-work for 8 sets, of complete fatigue (it will take 4 minutes to complete)
T-20 sec. complete exercise- 10 sec. REST! Repeat for 8 sets
T-compound exercise to increase/overall/conditioning

EXTRA TIPS:
Remember to warm-up/cool-dn. For a min. of 10-15 min. for the intensity of this workout –you will perform and feel better with a longer warm-up!
Find some amazing, FAV music with a fast over 180bpm! I like Def Leperd (good old rock!)

EQUIPMENT NEEDED:
-WATER!
-Towel
-stop watch or gym boss (set with 20 on – 10 sec. rest!)
- Mat

EXERCISE:
-Run Tire’s (run out,out/in, in – FAST!)
(complete exercise as fast as you can for 20 seconds, then REST for 10 sec. and REPEAT 8 sets)


TABATA WORKOUT #2

(intense)
(same instructions as #1)

EXERCISE:
- Jack push-ups (jack legs out as you lower to floor fr. Your toes into a pushup) NO knees, until your form suffers!

TIPS:
-you can add workout 1 and 2 together for a 8 min. workout without REST bet. the workouts! And then if you still have anything left! Go another 4-8 min.!