APL BBB Workout Schedule Week #5

This week’s core routine!

rockin’ abs core routine:

time for the third round of hard to the core abs from APL!

apl hard to the core- ab routine #5

the three core moves in the video-

  • 20 scissors
  • 20 lowers
  • 20 twists

MONDAY: #motivationmonday

interval workout time:

  • double-footed lateral jumps: with your feet together, jump as far as you can from side to side, landing in a half squat each time before launching yourself in the opposite direction again. (like skiing slalom)
  • wood choppers: start with your hands straight above your head and feet together (like you are a tall pole.)  Jump your legs out into a squat, bringing your arms down to graze the floor between your legs.  Return back to your pole position.  Repeat.  Add a medicine ball for more difficulty.
  • tuck jumps: stand with feet hip-width apart, squat back and down, then using your arms, jump into the air bringing your knees up to your chest. Land softly with your knees slightly bent.  Repeat.
  • broad jumps: with your feet 3-feet apart, get into a low squat and from there, launch yourself in front of you as far as you can. Turn around and repeat.

 upper body workout:

  • row with a twist: hold a dumbbell in your left hand, bend your hips and knees, and lower your torso until it’s almost parallel to the floor. Let the dumbbell hang at arm’s length from your shoulder, palm facing in. In one motion, pull the dumbbell toward your body while rotating your torso to the left, keeping your elbow tucked close to your side. Pause, then lower the weight back to start. That’s one rep. Complete all reps, then repeat on the other side. Use a bench or chair for stability.
  • pike push ups: get into a plank position, palms on the floor, and walk your feet towards your chest raising your bum in the air.  Bring your head down towards the floor, bending your arms out to a 90-degree angle, bringing your head as close to the floor as you can. Push back up and repeat.
  • triceps dip-flip over: get into a crab position on the floor, fingertips facing your bum, legs bent in front of you, & bum off the ground.  Dip your body towards the ground so your elbows bend to a 90-degree angle, then bring your left arm across your body to the floor, rotating your chest towards the floor,  then bring the right arm around your back and onto the floor so you are in crab position again. Repeat, flipping over with your right side next.
  • overhead circles: holding a dumbbell in both hands, bend your elbows and bring it up above your head. Bring it around in a circle- switch directions after 30 seconds.
  • plank-butt touches: begin in a plank position on your forearms, toes on the floor, and lift your right hand up and back to touch your backside. Bring it back down and then repeat with your left.

TUESDAY: #tightenuptuesday

longer cardio workout: 

Pick a comfortable speed 3.0MPH or faster:

  • 2 minutes at 10% incline
  • 2 minutes at 9% incline
  • 2 minutes at 8% incline
  • 2 minutes at 7% incline
  • 2 minutes at 6% incline
  • 2 minutes at 5% incline

Repeat this 5 times for an hour climb

WEDNESDAY: #workitwednesday 

intervals galore:

 

jump rope intervals:

  • 90 seconds of double-unders (if you cannot do them, try running ove the rope alternating legs)
  • 30 seconds rest

repeat 10 times

lower body workout: 

  • skater single-leg lunges: get into a runner’s position: knees bent, left leg behind you and in the air, weight on the right foot. Launch yourself as far as you can to the left, landing on your left foot and reaching the right foot behind you and to the side (like a “speed skater, duh!)
  • squat pulses: get into a low squat and pulse yourself up and down a few inches, holding form!
  • walking lunges: perform alternating forward lunges, walking forward, keeping legs at a 90-degree angle and knees over ankles.
  • bench step-overs: stand in front of a weight bench, clasp your hands together or hold dumbbells at either side of you for a more difficult round, step up with your right foot and step down with your left on the opposite side. Face the bench again, this time stepping up with your left foot. Repeat, alternating feet.
  • squat-forward lunges: perform a regular squat with legs hip-distance apart; then perform a right and left leg forward lunge.  Repeat the sequence.
  • single leg hip presses: laying on your back with your knees bent and arms at your side, raise one leg up into the air.  Keep the weight in the heel of the foot still on the ground, bridge your body up (bum, back, all in the air-just your shoulder blades on the ground) and pulse into the air with your leg.  Repeat on the other side-30 seconds per side.

THURSDAY: #throwdownthursday

longer cardio workout:

run at a steady, medium pace for 50-60 minutes

FRIDAY: #fitnessfriday

intervals- on repeat:

3 rounds of the following:

  • 30 seconds bench jumps
  • 60 seconds planks (hands on a medicine ball)
  • 30 seconds burpees

3 rounds of the following:

  • 30 mountain climbers
  • 60 seconds planks-ups
  • 30 seconds speed skaters

3 rounds of the following:

  • 30 seconds bench jump overs
  • 60 seconds push ups
  • 30 high knees

full body workout:

  • BOSU push ups with knee pull-ins: with the blue side down on the ground and hands holding the sides of the BOSU, perform a push up, then bring your right knee into your chest, then your left, repeat. Note: for added difficulty, do not hold the sides; instead place your palms down on the sides of the BOSU instead.
  • side squats over BOSU: stand on the left side of the BOSU, with your right foot on the center of the BOSU.  Perform a squat (make sure you give yourself enough room to get into a good, deep squat.) Then, jump up and over to the other side and perform another squat.  Repeat.
  • BOSU taps: standing in front of the BOSU, begin to “run in place” alternately tapping your feet on the center spot of the BOSU.
  • step over BOSU lunges: start by standing on top of the BOSU.  With your right foot, step forward and lunge. Step back on top of the BOSU, then step back with your right foot and lungeContinue with your right side for designated number of reps, then repeat on your left.
  • burpees holding BOSU over head: with the BOSU in your hands, jump up raising the BOSU overhead, place it down on the ground in front of you (blue side down) and kick your legs back so you are in plank.  Perform a push up, then bring your feet back in, raise the BOSU overhead and jump.  Repeat.
  • biceps curl-overhead press on BOSU: standing on top of the BOSU, hold two dumbbells in your hands, curl up to your chest, then press straight overhead.  Slowly bring them back down to your sides. Repeat.
  • wall sit on top of BOSU: stand against a wall with the BOSU beneath you, slowly lower down until your legs are at a 90-degree angle and your feet are right under your knees on either side of the center circle on the BOSU.  Press your back into the wall and hold, keeing your weight in your heels.

SATURDAY: #sweatysaturday

longer cardio workout:

find a 45-60 minute spin class in your area- we DARE you! It will change things up and give you extra motivation to workout with a group! If you cannot find an easily accessible one, try boxing or put yourself on the treadmill for an hour-long SUPER TOUGH incline walk.

FitnessAshley Pettit