Workout 4

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

Warm Up Exercises (45 sec. each)

  • Walking lunges
  • Squat Jacks — like a jumping jack but come down into a squat
  • Push ups
  • Up and Downs — like a burpee but step back into plank instead of hopping
  • Side to side squat

Time exercises (1 min. each)

  • Jump rope
  • Squats on an inverted bosu ball (remember to keep knees behind toes)
  • Step Ups (keep foot on top up bench for full 30 sec, when stepping up, bring other knee up, contracting your core)
  • Push Ups on upside down bosu ball
  • Bridge (feet on exercise ball and hold hips high)
  • high knees on bench (don’t need to put a lot of weight on bench, just there to make sure you’re bringing your knees up high enough)

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 – what you’ve been doing (strength)

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

  • Lat pull down- 10 lb , arm high (stand in squat position and pull down handle and twist, 30 sec each side)
  • 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)
  • Reversed wood chopper, arm low (hold handle from low position by your hip and bring up across your body)
  • Cable Push/pull- 10 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)
  • Bicyle- 20 lbs (30 sec each side)
  • Jumping squats- 1 minute
  • Hanging leg raise on bosu ball stand- 12 reps (legs straight if you can, otherwise can bend knees)