KILLER #8 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 3 sets of series one and then 3 sets of series two. EXERCISE 1 - Alternating Jump Lunges 2 - Single Arm and Leg Shoulder Press 3 - Single Leg Lunge with Weight 4 - Spider Jump Pushups REPS WEIGHT 10/side Body Weight 12/side Moderate Weight 10/side Light to Moderate Weight 8 reps Body Weight SERIES TWO EXERCISE 1 - Plank with Weight Slide 2 - Alternating Bench Press 3 - Lawnmower 4 - Side Plank with Arm Rotations REPS 8/side 12/side 12/side 8/side WEIGHT Light Weight Moderate Weight Moderate Weight Body Weight REALITY FITNESS THE WORKOUTS KILLER #8 1
SERIES ONE, EXERCISE 1 OF 4 ALTERNATING JUMP LUNGES 10/SIDE BODY WEIGHT Start from standing with your hands on your hips and take one large step forward bending both your knees at 90 degrees to form a lunge. From this position, jump vertically and while in the air switch your legs to land back down in another lunge with the opposite leg position. Each jump is considered one repetition. Targeted Muscles: Front & back of legs; Buttocks; Abdominals. REALITY FITNESS THE WORKOUTS KILLER #8 2
SERIES ONE, EXERCISE 2 OF 4 SINGLE ARM SHOULDER PRESS 12/SIDE MW Stand with your feet shoulder-width apart and hold a weight in your right hand at your side. Lift your right leg up in front of you and then raise your right arm up to 90 degrees. Your standing leg and pressing arm are on opposite sides of your body. In this balanced position, slowly press the dumbbell up and down to 90 degrees for the specified number of repetitions. Repeat on the other side. Targeted Muscles: Shoulders; Abdominals; Buttocks; Calves REALITY FITNESS THE WORKOUTS KILLER #8 3
SERIES ONE, EXERCISE 3 OF 4 SINGLE LEG LUNGES WITH WEIGHT 10/SIDE LW-MW Holding a dumbbell in each hand, reach back with one leg and place the top of your foot on an elevated and stable surface (a bench, chair, stair). Take a large step forward with your other leg. Bend your front knee until your thigh is parallel to the floor, and then stand back up by pushing through the heel of your balancing/ front foot. Keep your knee tracking over your ankle rather than over your front toe. Complete the specified number of repetitions, then switch to the other leg. Targeted Muscles: Front & back of legs; Buttocks; Abdominals. REALITY FITNESS THE WORKOUTS KILLER #8 4
SERIES ONE, EXERCISE 4 OF 4 SPIDER JUMP PUSHUPS 8 REPS BODY WEIGHT In a plank off your toes, place your hands just slightly wider than shoulder-width apart. With a tight core (tilt your tailbone toward the floor), jump your right foot up to the outside of your right hand, then jump the right foot back to centre. Repeat the jump sequence with the left foot. From here, complete one pushup. Complete the series (one jump up to your right hand, back, one jump up to your left hand, back, then pushup) for the specified number of repetitions. Targeted Muscles: Shoulders; Upper back; Abdominals; Chest; Side of torso COMPLETE ALL FOUR EXERCISES IN SERIES ONE, REPEAT THE SERIES 2 MORE TIMES, THEN MOVE ON TO SERIES TWO. REALITY FITNESS THE WORKOUTS KILLER #8 5
SERIES TWO, EXERCISE 1 OF 4 PLANK WITH WEIGHT SLIDE 8/SIDE LIGHT WEIGHT Place a weight plate or dumbbell in a towel so that it will slide easily across the floor. From a plank position off your elbows (see Base Plank to review), reach out and grasp the weight in the towel. Slowly slide it around your balancing elbow. Leave the weight at that elbow and then switch arms so that you can grab the weight and slide it around the opposite elbow. Keep your hips as still as possible to get the most out of this exercise. Targeted Muscles: Shoulders; Abdominals; Upper back EXERCISE PHOTOS ON NEXT PAGE REALITY FITNESS THE WORKOUTS KILLER #8 6
SERIES TWO, EXERCISE 1 OF 4 PLANK WITH WEIGHT SLIDE (CONTINUED) REALITY FITNESS THE WORKOUTS KILLER #8 7
SERIES TWO, EXERCISE 2 OF 4 ALTERNATING BENCH PRESS 12/SIDE MODERATE WEIGHT With a dumbbell in each hand, lie on your back with your knees bent and feet flat on the floor. Start with arms extended, both weights above your chest. Slowly lower one arm at a time maintaining a 90-degree angle in your arm (your wrist should track over your elbow as you lower the weight down). Lower your arm down as far as possible without resting your elbow on the floor. Pause at the bottom for one second, then press the weight back up to the starting position. Perform the same movement with the other arm. Targeted Muscles: Front & backs of arms; Shoulders; Chest REALITY FITNESS THE WORKOUTS KILLER #8 8
SERIES TWO, EXERCISE 3 OF 4 LAWNMOWER 12/SIDE MODERATE WEIGHT From standing and with a weight in front of you, take a large step to one side so that your feet are wider than shoulder-width apart. Keep both of your feet facing forward. Leaning to one side, slowly bend at one hip, pushing your body weight back onto your heel while you bend your one knee. Keep your other leg straight (side lunge position). Rest your elbow on your bent knee and pull a weight with the other hand upward in the direction of the armpit to mimic the motion of pulling a lawnmower cord. Be sure your head turns in the same direction as your arm to protect your neck from kinking. Complete the specified repetitions on one side, then switch to the other side. Targeted Muscles: Front, back & inner legs; Front & back of arms; Front & back of shoulders; Buttocks; Mid-back; Side of torso REALITY FITNESS THE WORKOUTS KILLER #8 9
SERIES TWO, EXERCISE 4 OF 4 SIDE PLANK WITH ARM ROTATIONS 8/SIDE BW Lie on your side and extend your legs outward. Your feet, hips, and shoulders should be in a straight line. Place your bottom elbow directly underneath your shoulder, keeping your bottom hand on the floor facing perpendicular to your body. Using your oblique muscles (the sides of your torso) and a little pressure from your balancing elbow and the outside of your foot, slowly raise your body weight up and lift your hips off the floor. Raise your top arm up and clasp your hand behind your head. From here, gently lead with your top (bent) elbow and rotate it toward the floor. Go as low as your body will allow, pause, then rotate back up to the starting position. Note that you are not reaching the elbow, you are just using it to gauge how far you rotate. All of the rotation should come from your torso, not your arm. Keep your elbow in line with your shoulder throughout the entire movement. Complete the specified repetitions on one side, then switch to the other side. Targeted Muscles: Side of torso; Shoulders; Abdominals; Upper back EXERCISE PHOTOS ON NEXT PAGE REALITY FITNESS THE WORKOUTS KILLER #8 10
SERIES TWO, EXERCISE 4 OF 4 SIDE PLANK WITH ARM ROTATIONS (CONTINUED) COMPLETE ALL FOUR EXERCISES IN SERIES TWO, THEN REPEAT THE SERIES 2 MORE TIMES. WORKOUT COMPLETE! REALITY FITNESS THE WORKOUTS KILLER #8 11