Workouts

TRX Workout
By: Michael Shea and Heidi Bader

Description:
Perform each exercise for 45 seconds. Rest for 15 seconds. Repeat three more times. 4 sets total of each exercise before moving to the next exercise.

1. Chest press (mid)
2. Inverted row (mid)
3. Jump lunges (mid)
4. One leg squat (mid)
5. Other leg one leg squat (mid)
6. Hip drop (mid)
7. Other side hip drop (mid)
8. Abducted lunge (calf)
9. Other leg abducted lunge (calf)
10. Plank (calf)
11. Mountain climbers (calf)
12. Oblique crunches (calf)
13. Side plank (calf)
14. Other side, side plank (calf)

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Super Bowl Challenge
By: Michael Shea and Heidi Bader

Description:

Warm up

1. Jump squat knee slaps (20 reps)

2. Tire Jumps (12 reps each foot)

3. Push up and rolls (12 reps – each push up counts as one rep)

4. Med Ball Lateral Lunge Turns (12 reps each side)

5. Renegade Scorpion Rows (12 reps each side)

6. Upright Mountain Sprints (12 reps each leg – 3 counts each step)

7. Shoulder press squat jumps (12 reps)

8. Elbow plank jumps (12 total, out, middle, out, middle = 1)

Repeat entire circuit 4 times

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Heidi’s Steps For MS Circuit
By: Heidi Bader

Description:

Warm up

Circuit 1
1. Prisoner jump squats (20 reps)
2. Dynamic pushup (20 reps)
3. Weaving arm side plank (10 on each side)
REPEAT (Circuit 1)

Circuit 2
1. Jump lunges (40 reps- alternating legs)
2. One leg push up (10 reps on each leg)
3. Bicycle crunches (40 reps)
4. Burpees (10 reps)
REPEAT (Circuit 2)

Circuit 3
1. Low jump squat- touch the floor (40 reps)
2. One leg up push up (20 reps)
3. Alternating leg lunge with side raise (20 reps total)
4. Straight arm/ leg crunch (20 one each side)
REPEAT (Circuit 3)

Circuit 4
1. Mountain climbers (40 reps total)
2. Jump out/in pushups (20 total)
3. Wood chops with weights (10 to each side)
4. Burpees (10 reps)
REPEAT (Circuit 4)

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