APL BBB Workout Schedule Week #8

This week’s core routine!

rockin’ abs core routine:

perform 3-4 rounds of these moves-

  • 20 full extensions: laying on the ground with legs straight out in front of you and slghtly off of the ground, hold the medicine ball above your head.  Tuck your knees in, lift your shoulder blades up off of the ground bringing your head towards the knees, then return to starting position.  Repeat
  • 20 frogs: start by lying on a mat with your arms straight out behind you and your legs, straigh, upin the air somewhere in between the floor and straight up above you. Bringing your arms towards your leg- lifting your shoulde blades off of the ground-bend your legs out like a frog and reach your arms through your legs.  Return to the start and repeat.
  • 20 side crunches: laying on your back with your legs bent at 90-degrees in the air, place your arms behind your head and crunch with one elbow to the opposite knee and repeat on both sides.

#motivationmonday

upper body workout:

  • walk out push ups: start by standing, bring your hands down to the floor with a light bend in your knees, then walk them out in front of you until you are in plank position, perform a push up, then walk your hands back into your feet and stand up. Repeat.
  • split lunge-row & press: bring your right leg forward and slightly bend your front knee, rest your right arm on your thigh. Holding a dumbbell in your left hand, chest squared towards your front leg, row it up bringing your elbow past your back. Bring it back down, stand up and rotate your whole body to the right and raise the dumbbell overhead. Repeat on one side for # of reps, then the other.
  • bench dips: sit on a weight bench, bring your hands underneath your tooshie and grip the bench, fingers facing towards your legs. Lift your toosh up and off of the bench and legs forward, dip down so your arms are brought to a 90-degree angle, then push yourself back up. Stay close to the bench and if it is too tough, bend your legs in front of you for more support.
  • dumbbell overhead punches: with dumbbells at chest level, alternate raising the dumbbells straight up overhead, punching to the ceiling.
  • plank ups: start in a plank position on your forearms- weight over the shoulders and back straight, then push up onto the palms of your hands. Return back down to your forearms-repeat.

#tightenuptuesday

 

longer cardio workout:

50-minute stair climb:

  • 5-minute warm up
  • 5-minutes at a manageable level
  • 5 minutes at a slightly more difficult level
  • repeat these intervals 4 times

interval workout time:

stair intervals-

  • 90 seconds at an ALL-OUT pace
  • 60 seconds recovery

repeat 16 times

lower body workout:

interval workout time:

stair intervals-

  • 90 seconds at an ALL-OUT pace
  • 60 seconds recovery

repeat 16 times

lower body workout:

 

#throwdownthursday

 

longer cardio workout:

pick your favorite from the past 7 weeks and DO IT!

FRIDAY: #fitnessfriday

 

interval workout time:

jump rope plyo workout: repeat 3-4 times!

  • 90 seconds jump roping (try doing double-unders, raising the knees high, or double timing!)
  • 1 minute mountain climbers
  • 30-60 second rest
  • 90 seconds jump roping (try doing double-unders, raising the knees high, or double timing!)
  • 1 minute plank jacks
  • 30-60 second rest
  • 90 seconds jump roping (try doing double-unders, raising the knees high, or double timing!)
  • 1 minute froggers
  • 30-60 second rest
  • 90 seconds jump roping (try doing double-unders, raising the knees high, or double timing!)

SATURDAY: #sweatysaturday

 

longer cardio workout

one hour split between machines- we dare you to try something new & kick it up a notch!!!

FitnessAshley Pettit