APL BBB Workout Schedule Week #6

This week’s core routine!

rockin’ abs core routine: 

  • 15 reverse crunches: lie on your back with your arms at your sides at a 45-degree angle. lift your legs up straight to the ceiling, toes pointed up. pull your hips slowly up off of the floor, get up a few inches, then slowly lower back down.
  • 20 rotational planks: begin in a plank position on your forearms and with your toes on the ground, keeping the core tight, bring one knee up towards the opposite elbow, then bring it back to the start, repeat on the other side.
  • 30 seconds-1 minute side plank: begin on your side, feet stacked with your forearm positioned right underneath your shoulder. Push up, lifting your hips, and placing your left arm on your hip. Hold. Repeat on the other side.

MONDAY: #motivationmonday

interval workout time:

upper body workout:

  • standing single-leg biceps curls: stand straight with dumbbells at your sides. Raise one leg up in front of you, bent at the knee, perform biceps curls. Switch legs in different sets.
  • single leg shoulder T’s: stand on one leg with dumbbells at your sides. Raise them up in front of you to shoulder height and then rotate them straight out to your sides, then drop them back down. Repeat.
  • triceps push ups: like performing a regular push up, but place your hands closer to your body and keeping your elbows in to your ribcage-push up bringing your chest to your hands and your arms in line with your body.
  • medicine ball squat-overhead slams: stand with feet hip-distance apart with a heavy medicine ball (NOTE0- one that DOES NOT BOUNCE/filled with sand) in your hands. Raise the ball overhead with straight arms, slam it down as hard as you can in front of you, squat down and pick it up- repeat.
  • walking planks: start with both hands close together on the center of a mat in plank position.  Slowly walk your right hand over to the side of the mat, then back to center, then walk your left hand to the side of the mat, and repeat.

TUESDAY: #tightenuptuesday

longer cardio workout:

Time to run!!!

Start at an average speed

Every 1/2-mile you are going to increase speed by 0.2MPH

Repeat for an hour

WEDNESDAY: #workitwednesday

intervals galore:

Round 1-

  • 1 minute toe taps
  • 1 minute quick push ups
  • 30 seconds rest

Round 2-

  • 1 minute tuck jumps
  • 1 minute alternating forward lunges
  • 30 seconds rest

Round 3-

  • 1 minute 180-degree plyo jumps
  • 1 minute wood choppers
  • 30 seconds rest

Round 4-

  • 1 minute froggers
  • 1 minute plank knee pull-ins
  • 30 seconds rest

repeat ALL 3 times

lower body workout:

  • squat side kicks: with feet hip-distance apart, squat low, then push up through your heels and lift your right leg straight out to the side (squeeze the gluts.) Repeat, alternating side kicks.
  • lunge pulses: start in a lunge position, both legs bent at 90-degree angles, arms on your hips.  Pulse in small movements.  Repeat on both sides.
  • forward-back squat jumps: perform a squat, reaching back as deep as you can, launch yourself forward landing in a squat.  Repeat, jumping backwards.
  • chair pose: get into a squat position, hold with your arms straight up overhead, fingers pointing to the ceiling, look up.
  • tippy toe butt bridges: laying on your back on a mat, bend your knees in front of you and have your feet on the floor. Bridge your body up and come up on your toes, then squeezing your gluts and pushing your hips up to the ceiling, then slowly lower yourself back down. Repeat.

THURSDAY: #throwdownthursday

longer cardio workout: 

FRIDAY: #fitnessfriday

interval workout time:

row & run

  • Row 500 meters at a fast pace
  • Run 1 mile at a tough pace

Repeat 3 times, resting 1-2 minutes in between

full body workout: 

  • single leg step-back lunges with single arm overhead press: standing in a neutral position, feet hip-distance apart and a dumbbell in your right hand and your hand bent and dumbbell at chest height. Step back with your right leg into a lunge bringing your right hand & dumbbell up into an overhead press. Step back to center and repeat. Switch sides.
  • 3-way punches in a squat: standing in neutral position, feet hip-distance apart, punch dumbbells our from your chest, then bend down at the waist and keeping your chest parallel to the ground, punch down to the floor, then stand up and punch them straight overhead.
  • skier-dumbbell triceps extensions: standing with feet hip-distance apart, dumbbells in your hands at your sides, elbows in your rib cage. Come up on your tip toes and kick the dumbbells back behind you. Bring the dumbbells forward and rest down onto your heels. Repeat.
  • side lunge with arm curl: stand with your feet hip-distance apart, dumbbells in hand at your sides. Step out, wide, to the right side and get into a lunge, keeping your feet facing forward and bringing the dumbbells down to either side of your calf muscle. Push off of your heel and step back to center, performing a biceps curl. Repeat per side.
  • side plank-reverse fly: start by laying on your left side on a mat, feet stacked, holding a dumbbell in your right hand. Get into side plank by pushing up on your left forearm. Bring the dumbbell across your body until your hand is straight up towards the ceiling. Bring the arm back to the starting position & repeat. Switch sides.
  • forearm plank with leg lift: begin in a plank position with your elbows on the ground, lift one foot up off of the ground a few inches and hold, keeping the core tight. Rest the foot back down and lift the other and hold. Repeat.

SATURDAY: #sweatysaturday

 

longer cardio workout:

take an hour-long cardio class or spend an hour on the stairs making yourself sweat! Set a goal of a number of flights to climb per 10-minute intervals.

FitnessAshley Pettit