Fitness

Okay guys, here is what I do (for now) on a daily basis. This is what works for me, so it may not necessarily work on you. And these all may not be the official names of the exercises, but it’s what I call them for the sake of remembering them! And I don’t always follow everything to a tee, for example, if I think of a new exercise to instead that’s harder, I’ll do that. Also, I apologize ahead of time for some things didn’t copy/paste very well!

Update 4/30/10: As of right now I am only doing this about 1-2x a week because I am doing CrossFit the rest of the days. I still stand by this routine because it did work for me and I did see results from help of it!

Update 1/19/11: Yep! STILL doing and LOVING CrossFit! I never looked back. I’ve become much stronger and toned and I love it, not many people can say they love their workouts!

MONDAY

CIRCUIT TRAINING/H.I.T./CROSSFIT

Circuit 1

  • 60 sec – Jumping Jacks
  • 60 sec – Plank
  • 60 sec – Criss Cross Jacks
  • 20 rep – On Back Flies
  • 60 sec – Scissor Jacks
  • 20 rep – On Back Wide Rows

Circuit 2

  • 60 rep – Skaters
  • 30 rep – Squats with Weights
  • 60 rep – Back Kicks
  • 30 rep – Lunges with Weights (15/ea side)
  • 20 rep – 180 Jumps
  • 60 sec – Wall Sit

Circuit 3

  • 20 rep – Squat Jumps (click feet in air)
  • 45 sec – Plank Oblique Twists
  • 60 sec – Shuffle & Quick Jabs
  • 40 rep – Side Ab Press with Weights
  • 60 sec – Squat & Quick Jab
  • 30 rep – Reverse Crunch

Circuit 4

  • 15 rep – Burpees/Squat Thrusts
  • 30 rep – Figure 8 Crunches
  • 45 sec – Mountain Climbers
  • 30 rep – Ab Row Boat
  • 45 sec – Plank Jacks
  • 40 rep – Bicycles

Circuit 5

  • 60 rep – Cross Punches
  • 20 rep – V Crunches
  • 60 sec – Hooks
  • 30 rep – Butterfly Crunch
  • 60 sec – Upper Cut
  • 45 sec – Flutter Kicks

Circuit 6

  • 60 sec – Shuffle
  • 20 rep – Tricep Kickbacks
  • 45 sec – High-Knees
  • 30 rep – Tricep Overhead
  • 45 sec – Butt Kicks
  • 30 rep – Tricep Hammer (15/ea side)

WEIGHT TRAINING:

Back

  • 3 x 10 Rows
  • 3 x 10 Wide Rows
  • 3 x 10 Lat Pulldowns
  • 25 Supermans

Biceps

  • 3 x 10 Bicep Curls
  • 3 x 10 Hammer Curls
  • 3 x 10 Preacher Curls

DO PUSH UP CHALLENGE

TUESDAY

CIRCUIT TRAINING/H.I.T./CROSSFIT

Circuit 1

  • 60 sec – Jump Rope
  • 60 sec – Plank
  • 45 sec – High-Knees
  • 20 rep – Push-Ups
  • 45 sec – Butt Kicks
  • 20 rep – Staggered Push-Ups

Circuit 2

  • 60 rep – Punch
  • 30 rep – Squats with Weights
  • 60 rep – Hooks
  • 30 rep – Lunges with Weights (15/ea side)
  • 20 rep – Upper Cuts
  • 60 sec – Wall Sit

Circuit 3

  • 20 rep – Squat Jumps (click feet in air)
  • 20 rep – Tricep Overhead
  • 60 sec – Shuffle & Quick High Jabs
  • 20 rep – Tricep Kickbacks
  • 60 sec – Squat & Quick Jab
  • 30 rep – Tricep Hammer (15/ea)

Circuit 4

  • 15 rep – Burpees/Squat Thrusts
  • 20 rep – Wide Row (standing)
  • 45 sec – Mountain Climbers
  • 20 rep – Wide Flies (standing)
  • 45 sec – Plank Jacks
  • 30 rep – One Arm Shoulder Press (15/ea) Hold dumbbell at side and lift up over head

AB TRAINING:


(Pick 3 between):

  • 3 x 15 Ankle Touches (lying down)
  • 3 x 20 V Crunches
  • 3 x 20 Reverse Crunches
  • 3 x 15 Side Plank (ea side) – reach underself and back to side
  • 3 x 20 Side Ab Press with Weights
  • 3 x 15 Leg Toss (on back – toss legs to side, and back, front and back, forward and back) 
  • 3 x 20 Bicycles 
  • 3 x 20 Figure 8 Crunches 
  • 3 x 20 Row Boat

WEDNESDAY

CIRCUIT TRAINING/H.I.T./CROSSFIT

Circuit 1

·         60 sec – Boxing Shuffle

·         20 rep – Bicep Curls

·         45 sec – High-Knees

·         20 rep – Hammer Curls

·         45 sec – Butt Kicks

·         30 rep – Pumping Hammer Curls

Circuit 2

·         60 rep – Cross Punches

·         30 rep – Tricep Kickbacks

·         60 rep – Hooks

·         30 rep – Tricep Overhead

·         60 sec – Upper Cuts

·         30 rep – Tricep Hammer (15/ea side)

Circuit 3

·         60 sec – Jump Rope

·         20 rep – Wide Rows (back – standing)

·         60 sec – Shuffle & Quick Jabs

·         20 rep – Wide Flies (back – standing)

·         60 sec – Jump on Ea Foot (30/ea)

·         20 rep – Lat Pulldown

Circuit 4

·         45 sec – Jumping Jacks

·         30 rep – Figure 8 Crunches

·         45 sec – Criss Cross Jacks

·         30 rep – Ab Row Boat

·         45 sec – Scissor Jacks

·         40 rep – Bicycles

Circuit 5

·         60 rep – Skaters

·         40 rep – Side Ab Press with Weights

·         20 rep – 180 Jumps

·         30 rep – Butterfly Crunch

·         60 sec – Back Kicks

·         45 sec – Flutter Kicks

Circuit 6

·         15 rep – Burpees/Squat Thrusts

·         20 rep – Supermans

·         45 sec – Mountain Climbers

·         20 rep – Skull Crushers

·         45 sec – Plank Jacks

·         15 rep – Dips

WEIGHT TRAINING:

Legs

·         4 x 15 Squats with Weights

·         3 x 15 Lunges with Weights (ea side)

·         3 x 15 Dead Lifts

Shoulders

·         3 x 10 Lateral Raises

·         3 x 10 Front Raises

·         3 x 10 Arnold Presses

DO PUSH UP CHALLENGE

THURSDAY

CIRCUIT TRAINING/H.I.T./CROSSFIT

Circuit 1

·         20 rep – Squat Jumps (click feet in air)

·         20 rep – Tricep Overhead

·         60 sec – Shuffle & Quick High Jabs

·         20 rep – Tricep Kickbacks

·         60 sec – Squat & Quick Jab

·         30 rep – Tricep Hammer (15/ea)

Circuit 2

·         60 rep – Punch

·         30 rep – Squats with Weights

·         60 rep – Hooks

·         30 rep – Lunges with Weights (15/ea side)

·         20 rep – Upper Cuts

·         60 sec – Wall Sit

Circuit 3

·         60 sec – Jump Rope

·         60 sec – Plank

·         45 sec – High-Knees

·         20 rep – Push-Ups

·         45 sec – Butt Kicks

·         20 rep – Staggered Push-Ups

Circuit 4

·         15 rep – Burpees/Squat Thrusts

·         20 rep – Bicep Curl

·         45 sec – Mountain Climbers

·         20 rep – Hammer Curl

·         45 sec – Plank Jacks

·         30 rep – Pumping Curls

AB TRAINING:

(Pick 3 between):

·         3 x 15 Ankle Touches (lying down)

·         3 x 20 V Crunches

·         3 x 20 Reverse Crunches

·         3 x 15 Side Plank (ea side) – reach underself and back to side

·         3 x 20 Side Ab Press with Weights

·         3 x 15 Leg Toss (on back – toss legs to side, and back, front and back, forward and back)

·         3 x 20 Bicycles

·         3 x 20 Figure 8 Crunches

·         3 x 20 Row Boat

FRIDAY

CIRCUIT TRAINING/H.I.T./CROSSFIT

Circuit 1

·         60 sec – Boxing Shuffle

·         20 rep – Bicep Curls

·         45 sec – High-Knees

·         20 rep – Hammer Curls

·         45 sec – Butt Kicks

·         30 rep – Pumping Hammer Curls

Circuit 2

·         60 rep – Cross Punches

·         30 rep – Squats with Weights

·         60 rep – Hooks

·         30 rep – Lunges with Weights (15/ea)

·         60 sec – Upper Cuts

·         30 rep – Squat & Side Kick (15/ea)

Circuit 3

·         60 sec – Jump Rope

·         20 rep – Wide Rows (back – standing)

·         60 sec – Shuffle & Quick Jabs

·         20 rep – Wide Flies (back – standing)

·         60 sec – Jump on Ea Foot (30/ea)

·         30 rep – Dead Lifts

Circuit 4

·         45 sec – Jumping Jacks

·         30 rep – Side Plank (reach under yourself then back to side) 15/ea

·         45 sec – Criss Cross Jacks

·         30 rep – V Row Boat (get in V-shape, hands together, and twist side/side)

·         45 sec – Scissor Jacks

·         40 rep – Ankle Touch (abs)

Circuit 5

·         25 rep – Squat & Jump (click feet together at jump)

·         40 rep – Side Ab Press with Weights

·         20 rep – 180 Jumps

·         30 rep – Butterfly Crunch

·         60 sec – Back Kicks

·         45 sec – Flutter Kicks

Circuit 6

·         15 rep – Burpees/Squat Thrusts

·         20 rep – Lateral Raises

·         45 sec – Mountain Climbers

·         20 rep – Front Raises

·         45 sec – Plank Jacks

·         15 rep – Arnold Presses

WEIGHT TRAINING:

Chest

·         3 x 15 Wide Flies (on back)

·         3 x 15 Wide Rows (on back)

Tricep

·         3 x 15 Tricep Overhead

·         3 x 15 Skull Crushers

·         3 x 15 Tricep Hammer (ea side)

·         3 x 15 Chair Dips

DO PUSH UP CHALLENGE

SATURDAY = OFF

SUNDAY (TBA - I can’t find the file right now)

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