Monday Monday and again MONDAY

17 Dec

Metabolic Workout 50/10
1. jumping chair squat — hold heavy db, squat as if to sit on chair and jump up
2. Bicep Curls + 2 Jabs
3. Offset Push ups (L then R)
4. Reverse Pulls on chair — bar across seat, pull up
5a. Dumbbell chair Step Ups and Reverse Lunge (step up R, lunge L)
b. step up L, lunge R
6. Toning Trio; Arms, Shoulders & Upper Back: front raise, then a standing row (pull arms back to pinch shoulder blades together, and then rotate forearms so that your elbows are at a 90 degree angle. This is great for the arms, shoulders, and rhomboids of the upper back.
7. Burpees to Box Jumps
8. Plank to DB T Raise
9. DB Sumo Deadlift, Clean and Press
10. Low Box Runners (one riser, alternate feet)

  • push up progression: hands on step, push up 30 sec, hold at top 30 sec
  • Dive Bomber push up — start in down dog, push down and forward into cobra (30 sec)
  • cheerleader raise — feet hip distance, one hand on hip, other holding db at side. lift db oh then drive knee toward elbow (30 sec, ea side)
  • DB pullovers across step, legs at 90 (30 sec)
  • kickback with db – in cobra, band under belly, lift up and pull db back
  • total body burner: Come into a full push-up position, balancing with your toes on a step. Lower into a push up. Bring your left knee toward your chest, then raise the knee out to the side until it’s at hip height. Bring the knee back to center, then lower your foot back to the step and return to start. Repeat the sequence for 8 reps. Rest for 30 seconds, then switch sides.
  • cat/cow stretch

Repeat Metabolic Workout 20/10

Arm Blaster Finisher
Exercises — 60 sec/no rest — do on knees to work core as well
1. Dumbbell Triceps Extensions
2. Dumbbell Shoulder Press
3. Dumbbell Hammer Curls
4. Dumbbell Man Maker Curls — hammer curl position, arms circles

Abs: V-Sit, holding db, both arms extended, rotate to the right, then to the center, then to the left, then lift the db above your head and lower it in front of you. REPEAT 10X!

basic crunches, db to knees 20x

feet up, db oh and crunch 20x

2nd set db to knee crunches

2nd set db oh crunches


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