30 minute shoulder sculpting workout

30 minute shoulder sculpting workout

1. 1. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don’t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps, Front raises- 15 reps 30 second break Military Press- 8 reps, Lateral raises- 10 reps, Front raises- 12 reps 30 second break Military Press- 6 reps, Lateral raises- 8 reps, Front raises- 10 reps 1 minute break Upright Row- 10 reps, Rear Delt Raises- 12 reps, Shrugs- 15 reps 30 second break Upright Row- 8 reps, Rear Delt Raises- 10 reps, Shrugs- 12 reps 30 second break Upright Row- 6reps, Rear Delt Raises- 8reps, Shrugs- 10 reps 1 minute break Dips- 3 sets to failure Stretch- Full body for 5 minutes
2. 2. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Burpee/Jump Rope Challenge No rest in between sets 10 burpees 50 jump ropes 9 burpees 50 jump ropes 8 burpees 50 jump ropes 7 burpees 50 jump ropes 6 burpees 50 jump ropes 5 burpees 50 jump ropes 4 burpees 50 jump ropes 3 burpees 50 jump ropes 2 burpees 50 jump ropes 1 burpee (Alternate to burpees—Mountain Climbers with pushup)
3. 3. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 Minute Fat Burning circuit workout 15 seconds between exercises; 25-30 reps for each segment 1. 2 min warmup on treadmill at 3.2 speed 2. 1 min squat jumps 3. 3 mi aerobic segment- your choice stairclimber or cycle (modify speed and resistance to your ability) 4. 1 min deadlift- your choice barbell or dumbbell 5. 3 min aerobic segment- your choice jump rope or jumping jacks 6. 1 mi bench dips- modification: elevate feet to add resistance 7. 3 min aerobic segment- rowing machine (modify speed and resistance to your ability) 8. 1 min standing military press- your choice of barbell or dumbbell 9. 3 min aerobic cooldown- treadmill or march in place 10. 1 min pushups 11. 1 min abdominal crunches 12. 3 min stretch all major muscle groups
4. 4. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 Minute back busting workout Go to failure on every set, so choose the weight best suited for you. Don’t take a break in between sets unless stated. Deadlift- 10 reps, Lat Pull Downs- 12 reps, Dumbbell Rows-15 reps 30 second break Deadlift- 8 reps, Lat Pull Downs- 10 reps, Dumbbell Rows-12 reps 30 second break Deadlift- 6 reps, Lat Pull Downs- 8 reps, Dumbbell Rows-10 reps 1 minute break T-bar rows- 10 reps, Lat pull overs- 12 reps, Seated Rows- 15 reps 30 second break T-bar rows- 8 reps, Lat pull overs- 10 reps, Seated Rows- 12 reps 30 second break T-bar rows- 6 reps, Lat pull overs- 8 reps, Seated Rows- 10 reps 1 minute break Pull Ups- 3 sets to failure Stretch- 5 min full body stretching
5. 5. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Full Body workout Bench press: 2-4 sets, 10 -12 reps Dumbbell press: 2-4 sets, 10-12 reps Bent over barbell rows: 2-4 sets, 10-12 sets (modification- dumbbell) Standing barbell curls: 2-4 sets, 10-12 reps (mod- dumbbell) Parallel bar dips: 2-4 sets, 10-12 reps (mod- assisted dip machine) Hanging leg raises: 2-4 sets, 10-12 reps (mod-sit ups) Barbell squats: 2-4 sets, 10-12 reps (mod-squat machine) Standing calf raises: 2-4 sets, 10-12 reps
6. 6. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Whole body toning workout 1 Exercise Sets Reps Modification Leg press 3 20 Seated row 3 20 Assisted Dip machine 2 15-20 Shoulder press machine2 20 DB or barbell Cable Curl 2 20 DB or Curl bar DB Tricep Extension 2 20 Plank 3 1 min knees on ground
7. 7. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Whole body toning workout 2 Exercise Sets Reps Modification Squat 3 20 machine or body weight Calf raise 2 25 Lat Pull Down 3 20 DB Flys 3 20 Tricep Kickback 2 20 Standing DB Curl 2 20 Decline Sit ups 2 MAX
8. 8. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Whole body toning workout 3 Exercise Sets Reps Modification DB Lunge 4 10/leg no weight; hold wall for balance Wide Grip pull up 3 MAX assisted pull up machine Barbell bench press 3 15-20 machine Standing barbell curl 3 15-20 Triceps dip-bench 3 15 feet flat on floor near body Horizontal leg raise 2 MAX
9. 9. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Legs/calves Move quickly through each exercise with minimal rest. Rest between sets should be 30-45 seconds and rests between exercises should be the length of time it takes you to get to your next exercise. Legs/Calves SETS REPS MODIFICATION Leg extensions, toes pointed 4 15 Smith machine squats 4 15 hold chair for balance; squat ¼ or ½ way down Shoulder width leg press 4 15 DB wide squat 4 15 hold chair for balance; squat ¼ or ½ way down DB narrow stance squat 4 15 hold chair for balance; squat ¼ or ½ way down Seated calf raise 6 15 standing with DB
10. 10. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Chest-shoulders-triceps Move quickly through each exercise with minimal rest. Rest between sets should be 30-45 seconds and rests between exercises should be the length of time it takes you to get to your next exercise. Chest/Shoulders/Tri’s SETS REPS MODIFICATION Incline DB presses 4 15 Push ups 4 15 knees on floor Cable crossovers 4 15 Side DB lateral raises 4 15 bend arms Barbell front raises 4 15 DB shoulder presses 4 15 Rear DB lateral raises 4 15 bend arms Triceps push down 4 15 DB triceps extension 4 15
11. 11. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Back-biceps Move quickly through each exercise with minimal rest. Rest between sets should be 30-45 seconds and rests between exercises should be the length of time it takes you to get to your next exercise. Back/Biceps SETS REPS MODIFICATION Wide Grip pull downs 4 15 Reverse grip pull down 4 15 One arm DB rows 4 15 Seated close grip cable rows 4 12 Seated/bent over DB preacher curl 4 15 Incline DB curls 4 12 Standing DB curls 4 15
12. 12. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Legs/butt/calves Move quickly through each exercise with minimal rest. Rest between sets should be 30-45 seconds and rests between exercises should be the length of time it takes you to get to your next exercise. Legs/Butt/Calves SETS REPS MODIFICATION Leg Curls 4 15 Lunges 4 20 Dead lifts 4 15 Reverse barbell lunge 4 15 Squat jump 4 15 Walking DB diagonal lunge 4 15 Glute machine 4 15 Cable butt kickbacks 4 15 Hyperextensions 4 15 Standing calf raises 6 20
13. 13. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Beginner full body workout Do 3 times a week. Focus on form. Full body SETS REPS MODIFICATION Squat 3 10-15 Stiff led dead lift 3 10-15 Calf raise 2 15-20 Barbell bench press 3 10-15 Barbell rows 3 10-15 Shoulder press 2 8-12 Standing DB curl 2 8-12 Tricep push down 2 8-12
14. 14. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 40 min Beginner treadmill workout If too easy or too hard, increase or decrease speed. Time Speed Incline 0:00-5:00 3.0 1.0 5:00-10:00 3.5 1.0 10:00-12:00 5.5 1.0 12:00-16:00 3.5 1.0 16:00-18:00 5.5 1.0 18:00-22:00 3.5 1.0 22:00-24:00 5.8 1.0 24:00-28:00 3.5 1.0 28:00-30:00 5.8 1.0 30:00-35:00 3.5 1.0 35:00-40:00 3.0 1.0
15. 15. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 20 min treadmill workout Challenging 20 min treadmill routine! Time Speed Incline Notes 00:00-03:00 3.8 1.0 Warmup 03:00-05:00 4.3 2.5 05:00-07:00 4.8 3.0 07:00-09:00 5.0 4.5 09:00-11:00 5.8 6.0 11:00-13:00 5.0 4.5 13:00-15:00 4.8 3.0 15:00-17:00 4.5 2.5 17:00-20:00 3.5 1.0 Cool down
16. 16. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Treadmill hill workout with leg work Time Speed Incline Leg work — off the treadmill 0:00-5:00 3.0 1.0 (this is your warm-up) 5:00-10:00 4.0 6.0 10:00-11:00 Alternating front lunges 11:00-16:00 3.5 8.0 16:00-17:00 Squats 17:00-22:00 3. 10.0 22:00-23:00 Alternating reverse lunges 23:00-28:00 2.5 12.0 28:00-29:00 Plié squats 29:00-34:00 2. 12.0 34:00-40:00 2.0 1.0 (this is your cooldown)
17. 17. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day burpee challenge Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Keeping upper body in place, pull legs forward under body returning feet in original position. Rise up to original standing posture. For more advance burpee—After you pull legs forward under body returning feet to original position, jump up and land to original position.
18. 18. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day beginners push up challenge
19. 19. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day push up challenge
20. 20. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day plank challenge
21. 21. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day squat challenge
22. 22. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 day ab challenge
23. 23. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 30 Min walk/run workout Depending on your level, you can walk/jog or run/jog • Walk 3 minutes (warm up) • Jog 1 min • Walk 2 min • Jog 1 min • Walk 1 min • Jog 1 min • Walk 1 min • Intervals for 12 min (alternate RUN/walk or RUN/jog depending on your level) o alternating 1 min RUN, 1 min walk o 6 sprints total • Jog 1 min • Walk 1 min • Jog 1 min • Walk 1 min • Jog 1 min • Walk 3 min
24. 24. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 20 minute jump rope workout 5 minutes: double-leg jumps Jump continuously at a steady pace. Keep shoulder blades down and back, chest lifted, and jump softly. Swing the jump rope with wrists, not arms. 45 seconds: plank Bring elbows directly under shoulders, nose directly over thumbs and feet shoulder width apart. Draw belly button up and in. Keep legs engaged the entire time. Take deep breaths. 2 minutes: single-leg jumps Jump continuously on one leg for 30 seconds. Switch to other leg for 30 seconds. Repeat one more time, 30 seconds each leg. Keep leg that is lifted in front of leg that is jumping. Try to switch feet without stopping. 2 minutes: double-leg jumps Jump continuously as fast as possible. Make sure feet are not pounding on the ground and chest stays lifted. 45 seconds: opposite arm/leg extensions Come onto hands and knees with wrists directly under shoulders and knees under hips. Extend left leg only up to hip height as you extend right arm up next to your ear. Come back to center and switch side. Lift right leg up only to hip height as you lift left arm up next to your ear. Come back to center and continue to alternate for 45 seconds. Make sure to keep core engaged and shoulders down and back the entire time. Repeat the entire circuit one more time (2x total).
25. 25. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! 20 minute circuit training routine 1. 2 minutes of jumping rope 2. Body weight circuit (30 seconds per exercise and then move on to next exercise. Rest for 45 seconds in between each round or jump rope if you are more conditioned) • Single leg (alternating) forward to reverse lunge: With your left leg stationary, your right leg goes forward into reverse lunge for 30 seconds. Then switch sides. • Push up to T plank rotations: Perform one full push up. In the extended push up position, rotate side to side (T plank) holding a side plank position for 3-5 seconds, then repeat for 30 seconds. • Overhead medicine ball slams with trunk rotations: Standing with your body facing forward and the medicine ball held over your head, rotate thorough the hips slamming the ball onto the floor. Repeat this pattern side to side for 30 seconds. • Lateral skaters: place 2 cones about 3 to 5 feet from one another. Hop from one cone to the other, landing in a single leg squat position. • Plank with hip abduction or jumping jack: in plank position, keep your abs and glutes tight, and bring toes out to the sides of your body as you perform a jumping jack. Repeat. • MB reverse chops: Bring the medicine ball across the body in a diagonal pattern from a low to high angle. As you pull the medicine ball across your body, make sure to rotate through the hips, keeping the abs tight. Perform standing or kneeling.
26. 26. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Plyometric Routine Perform each exercise back to back with little to no rest. Rest 60 seconds between circuits. Complete 3 circuits total. You will need a box or step 1. Prisoner Squat Hop- 3 sets, 20 reps a. Stand with feet slightly wider than hip-width apart, hands clasped behind head. Pushing hips back, lower into a squat, tracking knees over toes and keeping chest lifted. b. Jump straight up as high as possible, landing back in squat position. 2. Decline Pushups- 3 sets, 10-15 reps a. Get in the standard pushup position with your feet elevated and hands slightly wider than shoulder-width. Your elbows should be completely locked out. b. Keeping your body straight, lower your chest to the floor. Pause and push back to the starting position, keeping core engaged 3. Box Jumps- 3 sets, 5 reps a. Stand to the left of a box with feet hip-width apart and arms by sides. b. Bend knees and lower into a squat position, swinging arms back by hips in preparation for jump. Jump up, rotating body a quarter turn mid-air to land on the center of the box in a squat position with arms in front of body for balance. Jump back off the box to return to start position. Complete the prescribed number of reps on both sides. 4. Plank with knee to elbow- 3 sets, 10 reps a. Begin in the top of a push-up position with hands directly beneath your shoulders. b. Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement 5. Toe tap- 3 sets, 20 reps a. Stand behind a box with arms by sides and feet together. Quickly bend right knee and lift foot, tapping right foot on top of box lightly. Immediately jump right foot back to the floor and tap box with left foot. That’s 1 rep. Continue alternating feet, swinging arms in opposition to feet to build speed
27. 27. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Muscle building routine Perform each exercise back to back. Rest 30-45 seconds between moves as needed. Complete 3 circuits total. You will need free weights, medicine ball 1. Med ball plank- 3 sets, 45 seconds a. Begin in plank position with hands balancing on top of a medicine ball. Keep abs drawn into spine and think about pressing chest away from the ball with strong arms as you hold the position. (Place feet wider apart to make the move easier; add a challenge by moving them closer together.) 2. Long Lunge Row- 3 sets, 10 reps a. Begin in a wide split stance with right leg forward and left heel lifted, both legs straight, holding dumbbells. Bend right knee, reaching dumbbells toward the floor on either side of right leg, hinging forward from hips, and keeping spine naturally straight and abs engaged. b. Extend right leg as arms row behind body, bending elbows and pulling weights in by sides, and keeping torso slightly hinged forward (body should make a diagonal line from left heel to head). Complete the prescribed number of reps on each side 3. Push up to side plank- 3 sets, 10 reps a. Begin in pushup position with feet together, hands slightly wider than shoulders. Bend elbows, lowering chest as close to the floor as possible, maintaining a straight line from heels to head. b. As arms extend, rotate body into a right side plank, drawing abs in tight, stacking hips and heels, and reaching right arm up to ceiling. Return to pushup position and repeat, alternating sides. 4. Alternating press march- 3 sets, 20 reps a. Stand with feet together holding a dumbbell in front of chest with both hands. b. Engage abs and grasp dumbbell with right hand, pressing right arm overhead as left knee lifts in front of hip and left arm lowers by side. Balance for 1 count, return to start. Repeat on opposite side. That's 1 rep. 5. Med ball slams- 3 sets, 10 reps a. Stand with feet wide holding a medicine ball. Engage abs and swing ball overhead in preparation for slam. “Continued next page”
28. 28. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! b. Explosively slam medicine ball to the floor, throwing the ball down and lowering into a squat. Try to catch the ball as it bounces back up, extending legs. Immediately return to start
29. 29. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Bodyweight routine Do 2 rounds of 10 exercises. Do as many reps as you can of each move in the time given. How to do a “walk out” Stand with feet hip width, arms by sides. Bend knees and reach arms to floor, pressing palms flat against the ground. Engage abs and walk hands out to a full pushup position (avoid shifting hips side to side), with hands slightly wider than shoulder width Lower into a pushup (modify on knees if needed), extend arms and bend knees to walk hands back in, stand up to return to start. (Make the walk out easier by bending knees; make it more challenging by keeping legs straight).
30. 30. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Bodyweight routine Perform the exercises back to back with little to no rest in between moves. Do the circuit 3 times total, resting 30-60 seconds between each circuit, if needed. 1. Push up reach- 3 sets, 10-12 reps a. Start in plank position with hands and feet hip-width apart and abs engaged. Lower into a pushup, bending elbows in by sides. b. Extend arms and lift left leg up behind hip as right arm reaches out in front of shoulder. Hold for 1 count; return to starting position for 1 rep. Alternate sides. 2. T-squat reach- 3 sets, 10 reps a. Balancing on right leg, extend left leg behind hip. Extend right arm by ear with palm facing in. Engage abs and hinge forward from hips, bringing chest parallel to the floor so body resembles the letter "T," focusing eyes on the ground to help with balance. Perform a single-leg squat on left leg, bending left knee as much as possible while maintaining balance and "T" shape with body. Extend left leg up for 1 rep. Perform the prescribed number of reps on each side. 3. Skydive Extension- 3 sets, 15 reps a. Lie face-down on the floor with arms and legs extended into an "X" shape. Extend spine to lift arms, chest, and thighs off the floor, keeping eyes focused on the ground to avoid neck strain. b. Bend elbows and knees, pulling elbows back toward legs on sides of torso and curling heels in to body as you lift chest a little higher and extend spine a little farther if possible. Extend arms and legs to return to start. 4. Kneeling pretzel kick- 3 sets, 15 reps a. Begin in modified side plank position with left arm extended under shoulder, palm pressed on floor, right hand behind head, and left knee bent on the floor, making sure weight is on the side of the knee, not on top of it. Bend right knee and lift leg out to the side of the hip, curling right heel in toward body. b. Extend right leg out to side, reaching right arm straight out toward foot. Bend right knee behind body and return right hand behind head. Perform the prescribed number of reps on each side. 5. V-pull- 3 sets, 15 reps a. Lie face-up with legs at a 90-degree angle over hips, knees pressed together and bent, and feet lifted. Reach arms by sides of hips, palms facing down. Engage abs to lift head, neck, and shoulders off floor, lowering legs slightly as upper body lifts. b. Extend legs and lift torso off floor, bending elbows behind body at shoulder level and squeezing shoulder blades back and together so body resembles the letter "V." Bend knees and extend arms back out by hips, gently rolling down through spine with head and shoulders lifted to return to start. (Modify by keeping legs bent or holding onto backs of thighs to help you sit up.)
31. 31. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Total Body workout Perform the exercises back to back resting 30-60 seconds between moves as needed. Complete the circuit 3 times total, resting up to 90 seconds between each circuit. You will need free weights 1. Overhead press lunge- 3 sets, 10 reps a. Stand with feet slightly wider than hip-width apart, holding dumbbells. Engage abs and extend arms overhead, palms facing forward. b. Keeping arms fully extended overhead, step left leg back and lower into a lunge, bending both knees about 90 degrees and keeping torso steady. Stand up, stepping left foot back to start. Repeat with right leg for 1 rep, keeping arms overhead for the entire set. 2. Chest Press- 3 sets, 15 reps a. Lie face-up on the floor or on a bench with knees bent and feet flat, holding dumbbells. Bend arms and open elbows out to sides of shoulders at a 90- degree angle, elbows just above the floor. b. Extend arms and press dumbbells up over chest, lining weights up with midline of chest. Bend elbows back to starting position. 3. Split stance dead lift- 3 sets, 10 reps a. Stand in a split stance with right leg forward, left foot back, left heel lifted, and knees slightly bent. Hold dumbbells with palms facing thighs. b. Hinge forward from hips, bringing chest almost parallel to the floor and keeping spine straight and abs engaged as you reach arms toward top of right foot. Return to start. Perform the prescribed number of reps on each side 4. Static squat curl- 3 sets, 10 reps a. Stand with feet wider than hips, holding a dumbbell in right hand. Lower into a deep squat, pushing hips back. Bring right elbow inside of right thigh and rest left hand on left leg. Bend right arm, performing a biceps curl, keeping elbow against thigh. Extend arm, slowly lowering dumbbell to the floor. Perform the prescribed number of reps on each side. 5. Power push up- 3 sets, 10 reps a. From plank position, lift hips up and press chest toward thighs so body resembles an upside-down "V," pressing heels as close to floor as possible. (Bend knees if needed.) Continued on next page..
32. 32. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! b. Engage abs and quickly shift back into plank position. Immediately lower into a triceps pushup, bending elbows in by sides and lowering body as close to the ground as possible. (Modify on knees if needed.) Return to start.
33. 33. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Belly fat blasting workout Do as many reps as possible (AMRAP) of each exercise in order with no rest. Repeat circuit 3 times total. 1. Squat to knee lift twist- 3 sets, AMRAP for 1 minute a. Stand with feet hip-width apart, arms by sides. Lower into a deep squat, sitting back into hips and extending arms in front of chest with palms facing in. b. Stand up out of squat, balancing on left leg and lifting right knee in front of hip, as arms extend to sides of shoulders and upper body rotates right. Return to start. Repeat, switching sides. (Tip: Inhale during the squat and exhale on the twist, drawing abs in tighter to spine on exhalation.) 2. Side leap and balance- 3 sets, AMRAP for 1 minute a. Balancing on right leg, lower into a single-leg squat with right arm driving forward, left arm back, elbows bent. b. Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold for 1 count. Repeat to opposite side. 3. Crossing climber- 3 sets, AMRAP for 1 minute a. Begin in plank position with feet hip-width apart. Bend one knee across to opposite elbow (tapping knee to arm if possible), then quickly jump to switch legs 4. 180 Squat jump- 3 sets, AMRAP for 1 minute a. Stand with feet hip-width apart. Lower into a squat, swinging arms back by hips. Quickly jump up and over to the right, turning body 180 degrees mid- air, swinging arms in front of body for momentum. b. Land in squat position, swinging arms back by hips. Immediately repeat on opposite side 5. Standing straight leg bicycle- 3 sets, AMRAP for 1 minute a. Stand with feet together, knees slightly bent, hands clasped behind head, and abs engaged. b. Balancing on left leg, extend right leg out low in front of body, toe pointed, as upper body twists to right. Return to start; repeat on opposite side. (Tip: Inhale when feet are together and exhale on rotation, drawing abs in tighter on exhalation
34. 34. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Fat burning workout Perform each set of moves in a circuit (back to back with little to no rest in between). Rest 60 to 90 seconds in between in each circuit, repeating the circuit 3 times total. You will need free weights 1. Side lunge Front V-raise- 3 sets, 12 reps a. Stand with feet together, holding dumbbell in right hand. Step right foot out and lower into a side lunge, reaching hands to the floor on either side of right foot. b. Push off right leg and bring feet together as right arm presses dumbbell overhead with palm facing in. Repeat, lowering right arm down as right foot steps back out into side lunge. Repeat on opposite side. 2. Single leg squat row- 3 sets, 12 reps a. Stand on left leg, holding dumbbell with left hand, right leg bent and right foot lifted slightly off the floor behind body. Bend left knee and squat down, hinging forward at hips and reaching arms down towards the floor, keeping spine straight. b. Bend left elbow behind body and pull dumbbell into side of torso. Extend left arm and return to starting position. Do 12 reps; repeat on opposite side. If you have trouble balancing, try this move in a split stance instead, with the back foot lightly tapped on the floor for stability. 3. Diamond pushup- 3 sets, 10-12 reps a. Begin in plank position with feet slightly wider than hip width and hands together directly under chest, forming a diamond shape. Keeping abs drawn into spine, bend elbows and lower chest as close to the floor as possible without sagging through hips (elbows stay close to sides). Return to start. Modify on knees if needed. 4. Cross chop- 3 sets, 12 reps a. Stand with feet wider than hip width, holding dumbbell. Bend elbows and raise dumbbell to right shoulder (as if winding up to hit a baseball with a bat), rotating torso to the right, lifting left heel off the floor in preparation for the chop. b. Engage abs and quickly lower dumbbell down and across to left knee, rotating torso to the left and lifting right heel to lower into a left lunge. Immediately return to start. Do 12 reps; repeat on opposite side.
35. 35. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Resistance band workout (2 pages) Do as many reps as possible (AMRAP) of each exercise as quickly as you can with good form during each interval. You will need a resistance band 1. Squat to press with resistance band- 1 set, AMRAP for 30 seconds a. Stand with feet hip width, band under feet, holding evenly onto the ends. Bend elbows and bring hands in front of shoulders. Lower into a squat. b. As legs extend, press arms overhead. Return to start. (Band too tight? Try this move standing with feet together to lessen the resistance on the overhead press.) 2. Donkey Kick over- 1 set, AMRAP for 20 sec, rest for 10 a. Place resistance band on the floor in a straight line. Lower onto all fours with hands on either side of band. Lift hips, rise up onto tiptoes, and step both feet to the left side of band. b. Quickly push off the floor and lift hips up into the air, kicking heels into body as legs jump up and over, landing to the right of band. Repeat, alternating sides, as quickly as possible. 3. Lunging resistance band press- 1 set, AMRAP for 30 seconds a. Anchor band to a sturdy point (like a doorknob) and face away from anchor, holding ends evenly. Step right leg forward and lower into a lunge by bending both knees about 90 degrees as left arm extends out in front of chest, palm facing down. Return to start; repeat on opposite side. Adjust the resistance as needed: Step further away from the anchor point to increase the resistance, move closer to it for less. 4. Driving Squat Jumps- 1 set, AMRAP for 20 sec, rest for 10 a. With resistance band anchored, stand facing anchor point, with feet hip width, holding ends evenly. Lower into a squat and drive arms back by hips. b. Quickly jump straight up and swing arms forward in front of shoulders (still holding onto band). Land in squat position, driving arms back by hips. Repeat, making movements as big and as fast as possible. 5. Rear Lunge and band row- 1 set, AMRAP for 30 seconds a. Anchor resistance band and stand with feet together, facing in toward anchor, holding ends evenly. Step right leg back into a rear lunge, bending both knees about 90 degrees as elbows bend behind body, pulling ends of bands by sides (focus on squeezing shoulder blades back and together as arms row). Return to start; repeat on opposite side. 6. Power Scissors- 1 set, AMRAP for 20 seconds, rest for 10 seconds
36. 36. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! a. With resistance band anchored, stand facing away from anchor point, with feet hip width, holding ends evenly. Do a scissor jack by jumping up, landing with left foot forward, right leg back, as right arm punches forward, palm facing down, in line with shoulder. Immediately repeat on opposite side. 7. Band resisted push ups- 1 set, AMRAP for 30 seconds a. Wrap band behind upper back, holding onto ends evenly (add resistance by wrapping ends around hands a few times), and get into a full plank position with feet hip width and hands slightly wider than shoulders. b. Lower into a pushup, keeping abs tight, without letting hips sag. Extend arms and press back up against the resistance of the band. Modify on knees, if needed. 8. Side-to-side driving squat jumps- 1 set, AMRAP for 20 seconds, rest for 10 a. With resistance band anchored, stand facing anchor point, with feet hip width, holding ends evenly. Lower into a squat and drive arms back by hips. Quickly jump straight up and over to the side and land in squat position on one side of anchor, driving arms back by hips. Repeat, jumping to the opposite side of the anchor point. 9. Resistance band Plie’ pull down- 1 set, AMRAP for 30 seconds a. Stand with feet wider than hips, knees and toes turned slightly out, holding folded band pulled taught overhead. b. Lower into a plié, bending knees over toes, keeping shoulders stacked over hips as arms bend to pull band as wide as possible, pull band down to sternum. Return to start. 10.Power Squat Jacks- 1 set, AMRAP for 20 seconds, rest for 10 a. Stand with feet together, holding folded band pulled taught overhead. b. Quickly jump slightly forward, landing in a deep squat with feet wider than hips, reaching band to toes. Jump back and land in start position.
37. 37. *Please check with your doctor before participating in any type of physical activity. Participation in these weekly challenges is completely voluntary. This acknowledges that you have been informed by the MWR Fitness Center that the possible strenuous nature of the challenge and the potential for unusual, but possible, physiological results including but not limited to, abnormal blood pressure, fainting, heart attack or death. Acknowledge and assume all risks are the patron’s responsibility! Quick circuit workouts For each circuit, do as many reps as possible of each exercise with proper form in the time specified. For a longer workout, choose three to five circuits and perform up to five rounds of your routine, resting 30 to 60 seconds between circuits. Some circuits require a set of 3-15 pound dumbbells

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