Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press OR Standing two arms chest press. Shoulder: Three sets of 8 repetitions Squat w/ shoulder press Bicep: Three sets of 10 repetitions Seated two arm bicep curl Row: Two sets of 10 repetitions Standing single arm row with rotation Lat: Two sets of 10 repetitions Split stance with one arm pull down Lower Body Hamstring: Two sets of 8 repetitions Sideways hip adduction and Sideways hip abduction Quad: Two sets of 12 repetitions Knee up/ cycling motion Step: Three sets of 10 repetitions Side step ups (no weight, just adjust step height) Cool-Down and Stretch: 5-10 minutes
Alma s Calorie Burning Cardio 30 Minutes: Minutes Incline % Speed 00:00-02:00 0% 2.5-3.5 02:00-03:00 2% 2.5-3.5 03:00-05:00 4% 3.5 4.0 05:00-06:00 6% 4.5 5.0 06:00-08:00 1.5% Sprint 08:00-10:00 Jumping Jacks break 10:00-12:00 0% 2.5 3.5 12:00-13:00 2% 2.5 3.5 13:00-15:00 4% 3.5 4.0 15:00-16:00 6% 4.5 5.0 16:00-18:00 1.5% Sprint 18:00-20:00 Mountain Climbers break 20:00-22:00 0% 2.5 3.5 22:00-23:00 2% 2.5-3.5 23:00-25:00 4% 3.5 4.0 25:00-26:00 6% 4.5 5.0 26:00-28:00 1.5% Sprint 28:00-30:00 Squat Jumps break Cool Down: 5-10 minutes walking
Chase s Dumbbell Circuit 10 minute warm up: Cardio Equipment of your choice 2 sets of 15 repetitions w/ 30 sec. rest: 1. Lateral and frontal shoulder raise 2. Walking lunges 3. Dumbbell squat/curl/press 4. One leg bent over back fly 5. Upright row 6. Dumbbell chest fly (bench or ground) 7. Walking plank (30 sec) 8. Single leg dead lifts (straight leg) 9. Step up s Bicep Curl 10. Incline chest press 11. Skull crushers (bench or floor) 12. Back ext. or superman (face down lift hands and feet) 13. Side plank (30 sec) Cool down: Five minute stretch Triceps Shoulder rolls Technogym Hamstring Stretch (on Wellness lower level) Technogym Hip Flexor Stretch (on Wellness lower level)
Danielle s At Home Workout Warm up: (30 60 seconds each) Jumping Jacks High Knees Butt Kicks Squats Front Kicks All Body: (45-60 seconds each or as many repetitions as able) Lunge to Squat (lunge forward >> squat to the side) Plank w/ Shoulder Taps Triceps Push Ups (hands narrow, elbows run along rib cage) Full Sit Up (legs flat on the ground, tighten abdominals, roll up slowly to seated position) Squat Chop (squat with arms above head, as you rise, lower your arms to the outside of one leg) Military Push Ups (hands wide, elbows to 90 degrees) Squat to Plank (stay low, keep chest up in squat so butt stays low) Quadruped (on all fours, lift opposite arm opposite leg, control not speed) X touches (lie flat on back, reach R hand to L foot, lie flat, reach L hand to R foot) Stars (stand, raise arms over head, lean to side and lift other foot off ground) Dead Squat (slide hands down to knees, keep body weight back on heels, stand up straight) Lunges (step forward, evenly distribute weight, kneel to ground so both knees are 90 degrees, stand, bring both feet together, switch legs >> repeat)
Jill s Cardio & Strength Circuit Cardio followed by a series of exercises of 10 reps each. The focus of this workout is to keep the heart rate up, while strengthening the whole body. Cardio: Treadmill or Row machine for 5 minutes Strength: Dumbbell Shoulder Press Dumbbell Squat Medicine Ball Overhead Side bend Jumping Jacks Push-up position plank jacks (start with feet together, open both feet at the same time and close back to starting position like a jumping jack) Overhead tricep extension Bent Over Row Lat Pulldown Machine Repeat everything three times. Cool down: 5-10 minutes of walking or biking. Stretch: 2 sets of 30 seconds on each muscle used.
Alma s Core Focus 1 minute for each exercise. 30 sec break after each exercise has being completed. Complete each exercise 3 times: 1. Plank 2. Side Plank 3. Cobra Pose 4. Pilates Roll Up 5. Toe Taps 6. Crunches 7. Scissor Cobra Pose Pilates Roll Up Toe Taps
Day 1 Bike: 5-7 minutes FreeMotion- 2 sets x 12 reps Lat Row Tricep Shoulder Wall Push-Ups- 2x20 TechnoGym- 2x12 Pectoral TecnoGym- 50 total Ab Crunch Day 3 Bike: 15 minutes 0:00-5:00 Warm Up 5:00-5:30 HARD 5:30-7:30 Easy 7:30-8:00 HARD 8:00-10:00 Easy Wall Push-Ups- 3x10 TechnoGym- 3x10 Pectoral Day 2 Bike: 5-7 minutes FreeMotion- 2x12 Hamstring Quad Step Ups Plio Squats- 2x20 Runner s Lunge- 2x20 TecnoGym- 2x12 Leg Press Day 4 Bike: 5-7 minutes TechnoGym- 2x20 Abduction Adduction Leg Press FreeMotion- 2x20 Side Leg Lift Standing Calf Raise- 40 total TecnoGym- 90 total (sets of 30) Ab Crunch *Stretch after each work out! Have fun and work hard!*