Bodyweight at home workouts
Bodyweight squats: 20 repsPush-ups: 10 repsWalking lunges: 10 each legDumbbell rows (using a gallon milk jug or another weight): 10 each arm.Plank: 15 secondsJumping Jacks: 30 reps(5 rounds all the way through)
At Home Bodyweight Workout
25 pushups10 clap pushups25 crunches15 dumbbell curls15 Dumbell shoulder presses(5 rounds all the way through)
At Home Upper & Lower Body Workout
1. Chest: With stability ball under the back do 4 sets of 15 reps dumbbell press (45 seconds between sets) 2. Chest: Same thing now do a chest fly 3. Knee pushups: 4 sets 20 reps 4. Shoulders: seated dumbbell shoulder press 4 sets 15 reps 5. […]
Pre-Thanksgiving Workout
MALE OR FEMALE can do this. I promise Thanksgiving to Joe Donnelly means gain 12-15 pounds from sunrise to sundown and have it all burned off -2 pounds by Friday at noon. Annual PRE THANKSGIVING WORKOUT PART 1: 1) Row machine 2000 meters = 10 mins 2) 100 pull ups assisted/ unassisted = 7 mins 3) 100 dips assisted/ unassisted = 7 mins […]
High Volume Leg Day/Conditioning Session
1) 5×20 leg extensions (toes pointed down) .45 rest 2) Barbell squats .45 rest– 225 (3×12)– 315 (2×12)– 405 (2×12)– 495 2×6)– 545 (2×5) 3) Barbell squats for time ( sub 10 mins)– 275 (10×12) 4) Heavy bench stepups– 225 (3×12) each leg– 315 (3×6) each leg 5) Heavy stiff legged deadlifts– 225 (1×8)– 315 (1×8)– 385 (5×6) 6) Foam […]
Muscle Building Cardio
1) Triple set 1– 12 barbell squats– 12 dumbell curls into shoulder press (could also be done with stretchy bands– 15 bench dips for triceps(This is one set, 30 seconds rest, 4 sets) 2) Triple set 2– Bench stepups with dumbells in each hand, 12 each leg– 12 dumbell lateral raises, can also be done with stretchy bands– 12 hammer […]
Hotel gym workout? No problem
The following is all one set, no rest – Deadmill sprint max intensity 20 seconds – 25 medicine ball push-ups – 25 regular push-ups – 25 leg lifts with stability ball between ankles (20 sets)
At Home Xmas Workout
1) 50 STANDING SQUATS 25 PUSHUPS 25 CRUNCHES (NO REST, 10 SETS) SO THAT IS 10 SETS OF EVERYTHING 2) 15 CURLS WITH BANDS OR DUMBELLS 15 LATERAL RAISES WITH BANDS OR DUMBELLS 15 SHOULDER PRESSES WITH BANDS OR DUMBELLS (NO REST, 10 TOTAL SETS) 3) 25 CHAIR OR BENCH DIPS 25 STABILITY BALL LEG LIFTS 25 LUNGES EACH LEG […]
Pre Thanksgiving 2 Part Workout
Part 1: 1) 3 minutes stairmaster level 6 1 minute level 7 1 minute level 8 1 minute level 9 1 minute level 10 1 minute level 11 1 minute level 12 1 minute level 11 1 minute level 10 1 minute level 9 Cooldown-3 minutes level 6 2) Barbell Squats 10 sets of 10 reps, In between each set […]
Hell Week aka the 500 series
In our summer strength and conditioning program we used to start off with what is called the 500 series (500 reps per workout). The idea behind this program is to increase the athletes V02 max through the high volume training and then slowly reduce the rep range increasing the strength of each lifts then adding in isometric exercises to maximize […]