Exercise Name
plank push-ups
bosu leg scissors
stars
sit-ups with barbell
crunches
medicine ball foot toss
scooter push-ups
yoga ball planks
turkish get-ups
decline medicine ball torture
leg throws
scooter wipes
bosu ball twists
bosu body twists
wipers
ball pass
yoga ball feet to hand
scooter stretches
over/unders
sprints
jumping jacks
plyo jumps
hops
stairs
treadmill quarter miles
split squat jumps
lunges
standing squats
lunging leg kicks
toe taps
cross band hops
deadlifts
moon sprints
bosu jumps
loaded lunges
pull-ups (assisted or not)
chin-ups
flys
kettles
standing rows
seated rows
one arm kneeling rows
reverse push-ups
weight walks
the line up
21's
concentration curls
triceps raises
skull crushers
tricep pull downs
tricep kickbacks
flat bench bench press
incline bench press
decline bench press
push-ups
bosu plus ball p/ups
platform push-up jumps
rolling ball push-ups
assisted bench supersets
push-ups on bar with weights
yoga ball presses
yoga ball push-ups
burpees
clean and press
Description
plank position to push up alternating lead arm
butt on bosu, legs out, scissor kicks horizontally
push-ups with alternating arm raise pointing to ceiling
just hook toes under barbell and come up full on sit-up
one quarter of a sit-up, tightening abs
on back, feet parallel to ground with medicine ball on feet, toss and catch
feet on scooter, do push-up with reverse crunch to bring scooter up
planks on yoga ball, try to roll ball with elbows
on back, one arm barbell up in air, stand up, back down, repeat
decline bench, receive ball on way down, sit-up and toss on return
on back, leg raises while partner throws them down
plank position, feet on scooter, swivel legs 180 degrees
feet on bosu, holding barbell, sit-up and twist alternating sides
forearm on bosu, side plank position, twist and touch elbow to floor
on back, holding up heavy bar, legs up then down to each side for one rep
weave medicine ball between legs in crunch position
pass ball from feet to hands and back
knees on ground, hands on scooter, roll out and back
step on then over plyo box with a hop, add weight as needed
run a certain distance, repeat, often touching floor for more core work
regular or with weighted bar, add in leg bands for extra fun
standing high jump onto appropriate box, step down
bunny hops with bar across shoulders
on the stair machine for time
on treadmill, decent pace for one lap
lunge position with kettle balls, jump up, switch legs
holding kettle balls, traverse floor with lunges
weighted bar across shoulders, squat to 90 degrees at knees
hold bar across front of chest, lunge back then kick up
with medium plyo box, tap with alternating toes on top of box
make "X" with two bands, hop in each quadrant
squat down, grab bar, back straight, stand up, repeat
by climbing wall area, get heart rate to 170 and hold for 2 minutes
hop over bosu
walking lunges but with barbell military press on each step
pretty self explanatory, but palms face away from you
like pull-ups except palms face toward you (hits mostly biceps)
with barbells in hand, raise arms laterally or in front
reach down and pull kettle ball up and over head
hold straight weighted bar at waist then lift to top of chest
on machine, pull back weight, good for biceps as well
with one knee on plyo box, raise weight with opposite arm
back towards ground, feet on ground, pull chest up to bar, repeat
holding heavy weights in each hand, walk back and forth 40 feet
bicep curls supersetting down
angled bar bicep curls, 7 low, 7 high, 7 full
like regular curls with barbell 90 degrees the other way
hands on ledge, almost seated, extend up and with one arm reach up
weighted bar over head, lower until bar almost touches head then up
done at machine with either rope, bar or both
leaning over, forearm perpendicular to floor, extend back arm with barbell
works center of chest, variety of options here
works upper chest
works lower chest
standard variety and below are a few more
feet on bosu, each hand on medicine ball
stairsteps on either side of chest, push-up in center and spring to outer deck
ball in one hand, pass it to other after push-up
mulitple weights on each side pulled off one at a time after 8 reps
single weight in middle of bar, push-up while balancing hands
upper back on yoga ball facing up, flys
feet on yoga ball, push-up, could do reverse crunch too
down to push-up, hop up and onto small plyo box
3 movements, lift bar, back straight, up to shoulders, military press
Body Part(s) Worked
core
core
core
core
core
core
core
core
core
core
core
core
core
core
core
core
core
core
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
legs/cardio
shoulders
shoulders
shoulders
shoulders
shoulders
shoulders
shoulders
shoulders
shoulders
arms
arms
arms
arms
arms
arms
arms
arms
chest
chest
chest
chest
chest
chest
chest
chest
chest
chest
chest
total body
total body
Exercise Reps Weights
pull-ups 10
sprint laps 8
clean and press 25 70
over/unders 25 10pd kettles
wipers 25 bar at 115pd
turkish get-ups 8 30pds
squats 20 90pds
stars 20
Exercise Reps Weights
push up planks 20
rest
sit-ups full 20
hops (over bosu ball) 20
burpees 10
sprints 8
pull-ups 8
push-ups on bar with weights 20
reverse push-ups 20
rows on machine 12 90
curls full, not 21's 20 55
rest
skull crushers 12 45
Exercise Reps Weights
three person work-out
ball toss (decline bench w/partner) 20 6pd kettle
crunches 20
rest
overhead press 20 60
pull-ups 6
push-ups 25
standing rows (bent over, staright bar) 20 50
curls with curl bar 25 45
stars 20
rows on machine 20 60
push-ups 25
flat bench to exhaustion (spotted) 95
rest
Exercise Reps Weights
push-up planks 20
bosu legs 30
stars 20
sprints 8
push-ups 20
over/unders (weighted) 20
push-ups 20
jumping jacks 30
yoga ball presses 20 15 each hand
yoga ball flys 20 15 each hand
yoga ball push-ups 20
the line up if there's time
Exercise Reps Weights
pull-ups 10
deadlifts 25 90
push-ups 25
plyo jumps onto 24 inch box 25
floor wipers 25 115
kettles 25 20
pull-ups 10
Exercise Reps Weights
ball pass 25
bosu body twist 10 each side
bosu ball twist 16 30
quarter mile run on level 8
over/unders with weights 20pd kettles
plyo jumps
standing rows 25 50
flys 25 10 each hand
bar hangs as long as person is doing flys
weighted walks 4 lengths 45 each hand
incline/flat/decline (spotted) to exhaustion
push-ups 25 between each set
Exercise Reps Weights
ball on feet toss 12 6pd kettle
scooter push-ups 15
planks on yoga ball 45 seconds
assisted pull-ups (on 4) 20
sit-ups 10
clean and press 20 60
sit-ups 10
weighted walks 8 lengths 40 barbell each hand
over/unders 30 10pd kettle each hand
sit-ups 10
plyo jumps 20
sit-ups 10
sprints 8
push-ups 25
sit-ups 10
skull crushers 25 35
sit-ups 10
flat bench to exhaustion 115
Exercise Reps Weights
pull-up 1
sit-up 2
push-up 3
pull-up 2
sit-up 4
push-up 6
pull-up 3
sit-up 6
push-up 9
work up in same ratios and then back down
Exercise Reps Weights
yoga feet to hands 20
yoga ball planks 45 seconds
turkish get-ups 10 30
hops 25 18pd bar
loaded lunges 30 60 total
21s 21 55
rolling ball push-ups 30
toe taps 50
one arm rows 40 total 45
skull crushers 30 35