Workout 3

Workout developed by UW-Green Bay Kress Events Center personal trainer, Alexandra ‘Lexie’ Rae Weber.

Warm Up Exercises (45 sec. each)

  • Walking lunges
  • Leg extension touching toes
  • Level 1 drill (4 push ups, 8 mountain climbers then stand and repeat)
  • Jump switches (start in squat position touching floor, jump 180 degrees and touch floor on other side)
  • Step ups (alternate feet each time you step up)

Time exercises (1 min. each)

  • Jump rope
  • Squats on bosu ball with medicine ball (remember to keep knees behind toes)
  • Jump rope
  • Single leg lunge (foot on bench- make sure front foot is out far enough that your knee doesn’t come over your toes)
  • Bridge (turn bosu ball upside down and place feet flat on it, hold the bridge)
  • Push ups

Abs exercises (1 min. each)

  • Roll out (with wheel- kneel on mat and roll out as far as you can)
  • Toe touches (lying on your back with your legs straight up in the air reach up for your toes)
  • Jack knife (feet on exercise ball while in plank position, pull knees into your chest)
  • Plank (forearms on the ground with your elbows under your shoulders, keep body straight like a board)

Circuit 1 – Strength

  • Lat pull down
  • Chest press
  • Seated row
  • Shoulder press
  • Hamstring curl, glute blaster, abductor, adductor (do all exercises 10x on each leg)
  • Knee up leg extension
  • Squats
  • Wall squat with ball, bicep curl (squat with hands by sides, curl weight as you stand up out of squat)

Circuit 2 (dual cable FreeMotion) – each exercise 1 minute

  • Lat pull down- 13 lb each side, arms high (stand in squat position and pull down handles)
  • Supinated chest press from down low- 3 lb each side, arms low (bring handles from your sides straight out in front of you with your palms facing up)
  • Squat on bosu ball with row- 7 lb each side, arms low (stand on bosu ball in squat and row the weight to your sides)
  • Step out shoulder press- 3 lb each side, arms low (step out and press the handles straight up, alternating feet each time)
  • Cable Push/pull- 7 lb each side, arms wide and shoulder height (stand facing straight out, turn upper body so that one arm is pulling while the other is pushing, switch sides after 30 seconds)
  • Glute blaster- 13 lb, arm low (can use other arm to help keep your balance, place band around your ankle)
  • Straight leg extension- 7 lb, arm low (keeping leg straight, extend foot straight up in front of you)
  • Squat pulses/holds (stand in plie squat, turn toes out, pulse squat for 30 sec then hold squat for 30 sec while bringing arms from the side to front for 15 sec and from your sides to above your head for 15 sec)

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