Workout developed by UW-Green Bay Kress Events Center personal trainer, Alexandra ‘Lexie’ Rae Weber.
Warm Up Exercises (45 sec. each)
- Jumping Jacks
- Walking lunges
- Side to side squats
- Plank walks (plank position, walking 4 steps to each side; keep your butt down, core tight)
- Mountain climbers (plank position and run; keep your butt down)
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 (one minute each)
- Single arm lat pull down with twist (sit on seat, pull weight down and twist; 30 sec each side)
- Standing chest press (one leg on floor; 30 sec each side)
- Standing single arm, single leg row with twist (right foot up when rowing with right arm, twist as you pull weight to your side)
- Standing shoulder press (come down in squatting position and press weight straight up)
- Hamstring curl, glute blaster, abductor, adductor (do all exercises 10x on each leg)
- Bicycle backwards
- Jumping squats (do as many as you can; if you need to take a break, do regular squats)
- Wall squat with ball, bicep curl
Timed Exercises (1 minute each)
- Step ups (tall bench- reach up with opposite arm and bring knee as high up as you can, really feel it in your core)
- Jump rope
- Lunge with twist (using medicine ball- ball at shoulder height, arms straight; twist in direction your lunging i.e. right leg forward= twist to right side)
- Bridge
- Up and downs
- Push ups
Abs (30 seconds each)
- Crunches on ball
- Jack knife (plank position with legs on ball, pull knees to chest)
- Ball hand offs (lie on back and hand the ball off from your hands to your feet)
- Russian twist (sit on floor and hold medicine ball; feet on the floor makes it easier, lifted off the floor is more difficult; touch ball side to side)