Off Day Workouts - Go Girl Body Transformation

Transcription

Off Day Workout
©2011 and Beyond GoGirlBootcamps.com and Go Fitness, LLC. All Rights Reserved.
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Legal Disclaimer
The information presented in this work is by no way intended as medical
advice or as a substitute for medical counseling. The information should be
used in conjunction with the guidance and care of your physician. Consult
your physician before beginning this program as you would with any
exercise and nutrition program. If you choose not to obtain the consent of
your physician and/or work with your physician throughout the duration of
your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions
on the part of Go Fitness, LLC, there are risks of injury or illness which can
occur because of your use of the aforementioned information and you
expressly assume such risks and waive, relinquish and release any claim
which you may have against Go Fitness, LLC, or its affiliates as a result of
any future physical injury or illness incurred in connection with, or as a
result of, the use or misuse of the program.
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Hey there...hope you are doing awesome :)
If you are reading this right now it means you’ve made the best
decision and have joined Go Girl Transformation Centre.
Congratulations!
These are some off day workout you can do at home. I’ve separated
them into workouts you can do on a treadmill as well as workouts you
can do with weights.
Cardio - Best Interval Training Program
- You
can do these at any time.
- To
be done on it’s own and not added to current pre-existing boot
camp workouts.
- Work
at a pace you can be comfortable with
- Done
on a treadmill, stepper, stairs, stationary cycle or elliptical
- Intensity
level refers to how hard you think you are working on a
scale of 1 – 10.
Here’s how to do it:
1. Start on cardio machine and Warm up for 5 minutes (Intensity Level
3/10)
2. After warm up start an interval of 1 minute to a minute at an
Intensity level of 7-9.
3. After interval, for 2 minute slow down to a level of an Intensity level
or 3-4.
4. Repeat intervals 3 to 4 more times
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5. Walk for 5 minutes on the cardio machine (Intensity level of 3/10)
6. Jog/Step/Pedal for 20 minutes (Intensity level of 5/10) <—Steady
State Cardio to burn off them stoopid fatty acids
More below...
10 Minute Fat Burning Furnace Workouts
How to Do 10 Minute Fat Burning Furnaces:
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Use the 10 Minute soundtrack we have provided you
-
You will do one 3 to 4 exercises one after another without resting
in between. This is called a circuit.
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All of the exercise descriptions can be found directly under the
workout.
-
You will do the amount of reps we provide. Once you finish those
reps you will proceed to the next exercise in the circuit.
-
Stay within the same circuit trying to finish as many of those
circuits in the 10 minutes as possible.
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Once the soundtrack is over you will proceed to do the next 10
minute circuit. Use the soundtrack again and you’ll be done in 10
minutes.
*For these workouts you don’t necessarily need to use a 10 minute
HIIT timer. This can be downloaded on your own Smart Phone as an
app.*
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Workout #1
10 Minute Fat Burning Furnace’s
Warm up - Do 1 minute of Jumping Jacks
10 Minute Circuit
1. Bodyweight Squat x 20
2. Pushups x 15
3. Jumping Jacks x 20
10 Minute Circuit
1. Lunges x 15@
2. Bent Over Rows x 15
3. Reverse Crunches x 15
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Workout #1
10 Minute Fat Burning Furnace Circuit
Bodyweight Squat (BW Squat)
BW Squat 2
Assume a shoulder-width stance. Slowly lower your body until your thighs is parallel with the
ground. Your lower back should be slightly arched and your heels should stay in contact with the
floor at all times (imagine sticking your butt out to sit on a chair).
BW Squat 3
When you reach a “seated” position, reverse direction by straightening your legs and return to
the start position.
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Workout #1
10 Minute Fat Burning Furnace Circuit 1
Regular Pushup (off knees)
Pushup 1
Pushup 2
Begin with your hands (at chest level) and toes on the floor. Your torso and legs should remain
rigid, keeping your back perfectly straight throughout the move. Bend your arms and slowly
lower your body downward, stopping just before your upper chest touches the ground. Feel a
stretch in your chest muscles and then reverse direction, pushing your body up along the same
path back to the start position.
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Workout #1
Jumping Jacks
Jumping Jack 1
Jumping Jack 2
Jumping Jack 3
Jumping Jack 4
Begin by standing with your feet together and arms at your sides. Tighten your abdominal
muscles to pull your pelvis forward and take the curve out of your lower back. end your knees
and jump, moving your feet apart until they are wider than your shoulders. At the same time,
raise your arms over your head. You should be on the balls of your feet.
Keep your knees bent while you jump again, bringing your feet together and your arms back to
your sides. At the end of the movement, your weight should be on your heels.
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Workout #1
Forward Lunges
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Forward Lunge 1
Forward Lunge 2
Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride
forward with your right leg and raise your left heel so that your left foot is on its toes. Keeping
your shoulders back and chin up, slowly lower your body by flexing your knees and hip,
continuing your descent until your left knee is almost in contact with floor.
Make sure that your right knee does not go past your toes. Push off of your front heel and
alternate legs. Finish for desired time or reps.
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Workout #1
Underhand Bent Over Row
Underhand Bent over Row 1
Flex your core to protect your lower back. Stand with your body bent forward and your lower back arched.
Grasp two dumbbells and allow them to hang straight down from your shoulders with your palms facing
away from your body.
Keeping your elbows close to your sides, pull the dumbbells upward as high as possible. Contract the
muscles in your upper back (squeeze your back like you are trying to squeeze a pencil between your
shoulder blades)
Then slowly return the dumbbells back to the starting position.
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Workout #1
10 Minute Fat Burning Furnace
Reverse Crunch
Reverse Crunch 1
Lie on the floor and place hands on the floor or behind the head.
Reverse Crunch 2
Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or
crossed.
Reverse Crunch 3
Contract the abs to curl the hips off the floor, It’s a very small movement, so try to use your abs
to lift your hips rather than swinging your legs and creating momentum.
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Workout #2
10 Minute Fat Burning Furnace Circuits
10 Minute Circuit
1. Front Squat x 10
2. Pushup to 2 Point Bridge x 10
3. Tempo V-Sit x 12
10 Minute Circuit
1. Lunge and fly x 8@
2. Renegade Row x 8@
3. Burpee Variation x 8@
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Workout #2
10 Minute Circuit
Front Squat
Front Squat 1
Front Squat 2
Extend your arms holding one dumbbell in front of you (as if you are offering someone a gift).
Keep your hands on the two big parts of the dumbbells. Flex your abs and slowly lower your
body until your thighs are parallel with the ground keeping the dumbbell extended in front of you
throughout the movement. Your lower back should be slightly arched and your heels should stay
in contact with the floor at all times (imagine sticking your butt out to sit on a chair).
the start position.
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Workout #2
10 Minute Circuit
2 Point Pushup
2 Point Puchup 1
2 Point Pushup 2
Get into a pushup position either on your knees or off of them. Do one pushup and while lifting
raise your right hand and your left leg (in a 2 point bridge position)
2 Point Pushup 3
2 Point Pushup 4
Hold that position for one second then head back down to do another pushup. When lifting,
raise your left arm and your right leg. Keep doing these movements for desired time or reps.
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Workout #2
10 Minute Circuit
V-Sit
!
!
V-Sit 1!
!
!
!
!
!
V-Sit 2
Sit on floor or mat. Lie on your back with your hands on floor over head. Simultaneously raise
straight legs and torso. Reach toward raised feet. Return to starting position. Repeat.
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Workout #2
10 Minute Circuit
Lunge and Fly
Lunge and Fly 1
Lunge and Fly 2a
Start with a standing position holdin both dumbbells right besie you. Lunge forward and
simutaneously lift both dumbbells beside you while dripping down. Do not let your knee hit the
ground.
Lunge and Fly 2b
Push back up with the heel of the front foot back into starting position.
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Workout #2
10 Minute Circuit
Renegade Row
Renegade Row 1
Renegade Row 2
Using your own bodyweight or placing two dumbbells about shoulder-width apart on the floor.
Keep your feet wider than shoulder width apart. Get in the top position of a push-up with your
hands on the handles. Tighten up your entire body and squeeze the handles as if you were
going to crush them.
With your right hand, push hard into the ground while pulling the weight to the waist with your
left. Lower the weight slowly and with control. Repeat on the other side.
Keep your core tight and flexed throughout the whole exercise. The only thing that should be
moving is your arms to pull the weight up. DO NOT turn your hips to pull the weight up. Tighten
up that core to prevent that from happening.
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Workout #2
10 Minute Circuit
Burpees
Burpee 1
Begin in a squat position with hands on the floor in front of you.
Burpee 2
Kick your feet back to a pushup position. Immediately return your feet to the squat position.
Burpee 3
Leap up as high as possible from the squat position. Repeat, moving as fast as possible
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Workout #2
10 Minute Circuit
Burpee Pushup
Burpee Pushup 1
Burpee Pushup 2
Begin standing, drop down your hands to the floor and get into a pushup position either
on your knees or knees off the ground. Do one pushup.
Burpee Pushup 3
Burpee Pushup 4
Bring your knees back into your chest, stand up and leap up in the air like your would
doing a burpee. Repeat for desired time or reps.
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Workout #2
10 Minute Circuit
Renegade Half Burpee
Renegade Half Burpee 1
hands on the handles.
Do one half burpee and once that move is completed do a renegade row (alternating arms).
Repeat for desired time or reps.
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Workout #3
10 Minute Fat Burning Furnace Circuits
10 Minute Circuit
1. Step Up x 10
2. Renegade Rows x12
3. Half Burpees x12
10 Minute Circuit
1. Squat Jump x12
2. Spider Pushups x10
3. Negative Tempo Surrender Situp x12
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Workout #3
10 Minute Circuit
Step Ups
Step Up 1
Step Up 2
Stand with dumbbells grasped to sides facing side of bench or with your hands to your side.
Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
Squeeze your glute as you step up onto the bench and do not use your other leg to help.
Control your leg as you go down and finish the desired reps on that side until moving onto the
next side.
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Workout #3
10 Minute Circuit
Renegade Rows
Renegade Row 1
Renegade Row 2
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Workout #3
10 Minute Circuit
Half Burpee
Half Burpee 1
Half Burpee 2
Beginning in pushup position with legs extended. Without lifting up your hips too much bring
your knees into chest position (while still in pushup position, so you are imitating a burpee) then
bring your knees out back into starting position. Repeat for desired time or reps.
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Workout #3
10 Minute Circuit
Squat Jump
Squat Jump 1
Squat Jump 3
Squat Jump 2
Squat Jump 4
Squat down until the top of your thighs are parallel to the floor. As soon as you squat down,
you’ll want to jump up in an explosive movement so that your legs straighten and your feet leave
the floor a little bit. Make sure you keep your hands behind your head the whole time and that,
as you squat down, you’re keeping your back pretty straight up and down.
Repeat for desired time or reps. Add weight when this exercise becomes easier.
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Workout #3
10 Minute Circuit
Spider Pushup
Spider Pushup 1
Spider Pushup 3
Spider Pushup 2
Spider Pushup 4
Get into pushup position or on your knees. Do one pushup then get off your knees and
complete a full spider climber for both side of your body. Repeat for desired time or reps.
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Workout #3
10 Minute Circuit
Surrender Situp
Surrender Situp 1
Your arms will be above your head as if you were surrendering to someone. In the upright
position, place your feet flat on the floor.
Surrender situp 2
Slowly lower yourself back like a traditional sit-up, but only go as far as you can without lifting
your feet off the floor.
Surrender Situp 3
When your feet begin to rise, come back up to the starting position. Squeeze your glutes
throughout the entire movement.
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Workout #4
10 Minute Circuits
Monday
10 Minute Circuit
1. Squat and Jump x12
2. Spread Eagle Pushup x10
3. Positive Tempo SB Reverse Crunch x15
10 Minute Circuit
1. Deadlift to Bent Over Row x12
2. Mountain Twisters x20@
3. Bear Crawl x 20 Meters
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Workout #4
10 Minute Circuit
Squat Jump
Squat Jump 1
Squat Jump 3
Squat Jump 2
Squat Jump 4
Squat down until the top of your thighs are parallel to the floor. As soon as you squat down,
you’ll want to jump up in an explosive movement so that your legs straighten and your feet leave
the floor a little bit. Make sure you keep your hands behind your head the whole time and that,
as you squat down, you’re keeping your back pretty straight up and down.
Repeat for desired time or reps. Add weight when this exercise becomes easier.
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Workout #4
10 Minute Circuit
Spread Eagle Pushup
Spread Eagle Pushup 1
SpreadEagle Pushup 4
Begin with your hands together (at chest level) and knees off the floor close together. Your torso
and legs should remain rigid, keeping your back perfectly straight throughout the move.
Open up your stance (spread out your knees and arms) and do a pushup.
When pushing back up, push back up into a closed position. Repeat for desired time or reps.
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Workout #4
10 Minute Circuit
Stability Ball Reverse Crunch
Stability Ball Reverse Crunch 1
Lie on the floor and place hands on the floor or behind the head. with ball between the two legs
Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or
crossed.
Contract the abs to curl the hips off the floor, It’s a very small movement, so try to use your abs
to lift your hips rather than swinging your legs and creating momentum.
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Workout #4
10 Minute Circuit #2
Deadlift To Bent Over Row
Dead Lift To Bent Over 1
Keep 2 dumbbells in front of you. Get into a stiff legged Deadlift and at the bottom of the
movement you will do a bent over row. Finish the row by extending your arms forward then
bringing yourself back into starting position.
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Workout #4
Mountain Twisters
Mountain Twister 1
Mountain Twister 2
Mountain Twister 3
Mountain Twister 4
Get into the push-up position (arms straight), balls of your feet on the floor. In this position flex
your abs. Lift your right knee straight up towards your left elbow (your knee should be going
across your body), then back down. Repeat with your left knee to right elbow. Increase the
speed of each rep so your legs are alternating up and down. Repeat for desired time or reps.
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Workout #4
Bear Crawls
Bear Crawl 1
Get your body into pushup position. Keep your abs braced.
Bear Crawl 2
Keeping your both hands on the ground to stabilize yourself crawl like a bear crawl in
the forest.
Bear Crawl 3
One be one take the movement by using both the knees and repeat it as many time you can
do.
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Workout #5
10 Minute Circuit
Wednesday
10 Minute Circuit
1. Top Squat and Toe Raise x12
2. Hindu/Dive bomber pushup x10
3. SB mountain Climbers x10@
10 Minute Circuit
1. Forward Lunge x 10@
2. Half Burpee w/ Renegade Row x 10
3. Tempo V-Sit x12
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Workout #5
10 Minute Circuit
Top Squat Toe Raises
Top Squat Toe Raises 1
Start in a standing position with both bumbbells on your shoulder blades. Drop down into a squat making sure your
knees don’t go past your toes.
Push from your heels back to a starting position and then lift your heels in teh air and hold for one second. Bring your
heels down and complete the time or desired number of reps.
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Workout #5
10 Minute Circuit
Hindu/Dive Bomber Pushup
Hindu/Dive Bomber Pushup 1
Start in a pushup position. From there you will "dive" and at the end of the movement you press
up and arch your back so that you're looking at the ceiling.
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Workout #5
10 Minute Circuit
Stability Ball Mountain Climber
Stability Ball Mountain Climber 1
Get into the push-up position (arms straight), balls of your feet on the floor. Hands on a stability
ball.
Stability ball Mountain Climber 2
In this position flex your abs. Lift your right knee straight up towards your right arm, then back
down.
Repeat with your left knee to left arm. Increase the speed of each rep so your legs are
alternating up and down.
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Workout #5
Forward Lunges
Forward Lunge 1
Forward Lunge 2
Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride
forward with your right leg and raise your left heel so that your left foot is on its toes. Keeping
your shoulders back and chin up, slowly lower your body by flexing your knees and hip,
continuing your descent until your left knee is almost in contact with floor.
Make sure that your right knee does not go past your toes. Push off of your front heel and
alternate legs. Finish for desired time or reps.
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Workout #5
Renegade Half Burpee
hands on the handles.
Do one half burpee and once that move is completed do a renegade row (alternating arms).
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Workout #5
V-Sit
!
!
V-Sit 1!
!
!
!
!
!
V-Sit 2
Sit on floor or mat. Lie on your back with your hands on floor over head. Simultaneously raise
straight legs and torso. Reach toward raised feet. Return to starting position. Repeat.
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Workout #6
10 Minute Circuit
Friday
10 Minute Circuit
1. Clean and Press X10
2. Burpee Pushup x10
3. Stability Ball Crunch x15
10 Minute Circuit
1. Lunge and press x10
2. Renegade Tricep Kick Back x10@
3. Burpees x 10
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Workout #6
10 Minute Circuit
Clean and Press
Squat Clean & Press 1
Squat down with both dumbbells beside you, stand back up and bring the dumbbells to your
shoulder blades. Push the dumbbells up into a shoulder press and repeat for desired time or
reps.
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Workout #6
10 Minute Circuit
Burpee Pushup
Burpee Pushup 1
Burpee Pushup 2
Begin standing, drop down your hands to the floor and get into a pushup position either
on your knees or knees off the ground. Do one pushup.
Burpee Pushup 3
Burpee Pushup 4
Bring your knees back into your chest, stand up and leap up in the air like your would
doing a burpee. Repeat for desired time or reps.
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Workout #6
10 Minute Circuit
Stability Ball Crunch (SB Crunch)
Stability ball Crunch 1
Lie back on a stability ball with the low back and mid back supported by the ball. Bend the
knees and keep the feet flat on the floor.
Place the hands behind your ears. Crunch up straight to the appropriate level of strength (small
range of motion for beginner level and full range of motion for intermediate and advanced)
Slowly lower back down to the starting position, trying to place one vertebra at a time down on
the ball.
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Workout #6
Lunge and Press
Lunge & Press 1
Lunge & Press 2
Stand in a split stance, right foot forward, left foot back. Hold weights on shoulders and bend
both knees, lowering into a lunge. As you lower down, press both weights up into a shoulder
press. While still lowered in the lunge, bring the weights back down to the shoulders and push
back up to starting lunge position.
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Workout #6
Renegade Tricep Kickback
Renegade Triceps 1 Kickback
Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to
the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower
back.
If you can’t do this position then you can go on your knees if needed. Keep the abs engaged to
protect the lower back.
Holding that position, do a tricep kickback straighten the arms out behind you, squeezing the
triceps muscles. Bend the arms back to starting position and repeat for desired time or reps.
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Workout #6
Burpees
Burpee 1
Begin in a squat position with hands on the floor in front of you.
Burpee 2
Kick your feet back to a pushup position. Immediately return your feet to the squat position.
Burpee 3
Leap up as high as possible from the squat position. Repeat, moving as fast as possible
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Workout #7
Monday
10 Minute Circuit
1. One Arm Squat and Press x12@
2. One Legged Piston Row x12
3. Tempo Leg Scissor x10@
10 Minute Circuit
1. Bulgarian Split Squat x10@
2. Mountain Pushup x10
3. Half Burpee x10
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Workout #7
10 Minute Circuit
One Arm Squat and Press
One Arm Squat Press 1
Standing tall, hold the dumbbell in one hand at shoulder level, palm forward.
One Arm Squat Press 2
Keep your back straight and your chest up at all time. Press the dumbbell up until your arm is
straight and the elbow is in line with your ear, then return to shoulder level.
On Arm Squat Press 3
Keep your core flexed at all times throughout the exercise. Repeat for desired time or reps and
make sure to switch hands at the half way point if it is a timed set.
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Workout #7
10 Minute Circuit
One Leg Piston Row
One Leg Piston Row 1
Standing on one Leg (with knee slightly bent) extend your arms in front of you. Make sure the leg that is
off the ground is straight and elevated. Keep one elbow raised on your side.
Pull the weight to the side of your chest and allow the other arm to extend forward (like a piston). This is
the starting position. Repeat for the next side while keeping your leg elevated. Make sure your abs are
braced.
Repeat for desired time or reps. Make sure to switch legs at the half way point if it is a timed set.
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Workout #7
10 Minute Circuit
Leg Scissors
Leg Scissors 1
Leg Scissors 2
Start by lying flat on your back on a mat with your arms by your sides and your palms down.
Extend your legs fully with a slight bend in your knees. Lift your heels about 6 inches off the
floor. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on
having your midsection do the work and to keep your abs constantly contracted throughout the
exercise.
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Workout #7
Bulgarian Split Squat
Bulgarian 1
Using your own bodyweight or holding dumbbells at your side, place your back foot (toe on
bench) on a bench with your other leg out in front of you.
Bulgarian 2
Proceed into a squat position by lowering your hips straight down and bending your knees.
Bulgarian 3
Return to the starting position and repeat for the suggested repetitions. Repeat with the other
leg.
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Workout #7
Mountain Pushup
Mountain Pushup 1
Mountain Pushup 2
Mountain Pushup 3
Mountain Pushup 4
Mountain Pushup 5
Do one pushup either on your knees or off your knees. Keep your legs wider than shoulder
width apart at the top of the pushup. At the top of the pushup do 2 Mountain Climbers on each
leg then drop into a pushup and repeat for desired time or reps.
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Workout #7
Half Burpee
Half Burpee 1
Half Burpee 2
Beginning in pushup position with legs extended. Without lifting up your hips too much bring
your knees into chest position (while still in pushup position, so you are imitating a burpee) then
bring your knees out back into starting position. Repeat for desired time or reps.
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Workout #8
10 Minute Circuits
10 Minute Circuit
1. Front Squats x 12
2. Stability Ball Pushups x12
3. Stability ball Mountain Climbers x 15@
10 Minute Circuit
1. Ski Jumps x 10@
2. One Legged Bent Over Rows x15
3. Tricep Kick backs x 15
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Workout #8
10 Minute Circuit
Front Squat
Front Squat 1
Front Squat 2
Extend your arms holding one dumbbell in front of you (as if you are offering someone a gift).
Keep your hands on the two big parts of the dumbbells. Flex your abs and slowly lower your
body until your thighs are parallel with the ground keeping the dumbbell extended in front of you
throughout the movement. Your lower back should be slightly arched and your heels should stay
in contact with the floor at all times (imagine sticking your butt out to sit on a chair).
the start position.
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Workout #8
10 Minute Circuit
Stability Ball Pushup
Stability Ball Pushup 1
Start on the hands on the floor with a stability ball touching the front thighs. Extend the body over the ball
until the hands reach the floor.
Slowly walk the hands out and allow the legs to straighten until the pelvis rests on the ball.
Tighten the abs, keep the legs together and straight, and place the hands shoulder-width apart
on the floor.
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Bend the elbows and slowly lower the chest to the ground. Extend the elbows to return to the
starting position.
Workout #8
10 Minute Circuit
Stability Ball Mountain Climber
Get into the push-up position (arms straight), balls of your feet on the floor. Hands on a stability
ball.
Stability ball Mountain Climber 2
In this position flex your abs. Lift your right knee straight up towards your right arm, then back
down.
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Repeat with your left knee to left arm. Increase the speed of each rep so your legs are
alternating up and down.
Workout #8
Ski Jumps
Ski Jump 1
Ski Jump 2
Take the right leg out to the side as you bend the left knee, turning the body to the left in a
runner’s lunge. Squeeze your right glue and jump up to shift the feet in the air and lunge to the
right side.
Ski Jump 3
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Workout #8
One Legged Bent Over Row
One Legged Bent Over Row 1
One Legged Bent Over Row 2
Stand on one leg and elevate the off leg in a straight position. Grasp two dumbbells and allow
them to hang straight down from your shoulders with your palms facing your body. Keeping your
elbows close to your sides, take one legs up from the back and then pull the dumbbells upward
as high as possible.
Contract the muscles in your upper back (squeeze your back like you are trying to squeeze a
pencil between your shoulder blades) and then slowly return the dumbbells back to the starting
position.
Switch legs at the half way point if it is a timed circuit.
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Workout #8
Tricep Kickback
Triceps Kickback 1
Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or
parallel to the floor (more advanced).
Triceps Kickback 2
Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the
movement by bending the arms and pulling the elbows up to torso level.
Triceps Kickback 3
Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend
the arms back to starting position and repeat
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Workout #9
10 Minute Circuits
10 Minute Circuit
1. Dumbbell Swings x15
2. Spider Pushups x 10
3. Stability ball crunches with Weight x 15
10 Minute Circuit
1. Bulgarian Split Squats x 10@
2. Renegade Rows x15@
3. Mountain Climbers x 25@
63
Workout #9
10 Minute Circuit
Dumbbell Swing
Dumbbell Swing 1
Squat down and pick up the dumbbell by one end with both hands (or one if directed to).
Dumbbell Swing 2
Keep your back straight, abs braced and look forward the whole time. Pushing your butt back, arm
straight and bending your knees slightly swing the dumbbell back, between your legs.
Dumbbell Swing 3
Use your hips and legs to swing the dumbbell up as high as chest level.
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Workout #9
10 Minute Circuit
Spider Pushup
Spider Pushup 1
Spider Pushup 3
Spider Pushup 2
Spider Pushup 4
Get into pushup position or on your knees. Do one pushup then get off your knees and
complete a full spider climber for both side of your body. Repeat for desired time or reps.
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Workout #9
10 Minute Circuit
Stability Ball Crunch Level 3 with a weight
Lie back on a stability ball with the low back and mid back supported by the ball. Bend the
knees and keep the feet flat on the floor. With weight in hands and arms straight out at chest
level, crunch up straight to the appropriate level of strength (small range of motion for beginner
level and full range of motion for intermediate and advanced). Slowly lower back down to the
starting position, trying to place one vertebra at a time down on the ball.
66
Workout #9
Bulgarian Split Squat
Bulgarian 1
Using your own bodyweight or holding dumbbells at your side, place your back foot (toe on
bench) on a bench with your other leg out in front of you.
Bulgarian 2
Proceed into a squat position by lowering your hips straight down and bending your knees.
Bulgarian 3
Return to the starting position and repeat for the suggested repetitions. Repeat with the other
leg.
67
Workout #9
Renegade Row
Renegade Row 1
Renegade Row 2
68
Workout #9
Mountain Climbers
Mountain Climber 1
Mountain Climber 2
Get into the push-up position (arms straight), balls of your feet on the floor. In this position flex
your abs. Lift your right knee straight up towards your right arm, then back down. Repeat with
your left knee to left arm. Increase the speed of each rep so your legs are alternating up and
down.
69

Off Day Workouts - Go Girl Body Transformation

Transcription

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