WORKOUT OF THE DAY- During this trying time in our world- HT

20 Reps x 5 sets

Walking Lunges

Jumping Jacks

Walking Side Squats 20 Right 20 Left

Spidermans

Mountain Climbers

On a bench - chair- Step Etc.

10 Each x 3 sets

Step ups 10 Right/ 10 Left

Tricep Dips

Bulgarian Split Lunge

Push ups

10 Plank AB Cross unders

10 AB Knee Tucks x 3 sets

10K Steps

Video and Images on our Facebook page

 https://www.facebook.com/trinitypersonaltrainers/?epa=SEARCH_BOX 

This workout we did at Greys Preserve:

AMRAP (As many Reps as possible) for 20 minutes

20 Walking Lunges

20 Tricep Dips

20 Step ups on a bench (10R10L)

20 Burpees with a push up

20 mountain climbers

Then we did 10 squats

10 bulgarian split lunges

1 pull up x 3 sets

ABS: Planks, Situps- Reverse crunches

(rest after each set of 3)

1 minute EA

45 seconds EA

30 seconds EA

15 seconds EA

10k Steps  https://www.facebook.com/trinitypersonaltrainers/?epa=SEARCH_BOX  

 Warm up run and walking lunges.

Then create a "box" by sprinting forward, shuffle sideways, backward run, shuffle other direction. We did that 4x to include 10 pushups and 20 tri dips each round.

Boxing: 20 of each. You can do 3 sets or AMRAP in 20 min.
Squat front kicks
Jab-cross each side
Curtsey into a side kick
Hook punch each side
Back lunge- knee strike
Upper cut punch
Squat cross punch
Shadow box for 1 min

Abs: 20 reps/15/10
Sit up punch
Punch to opposite foot

We finished with walking lunges, sprints and another jog! 

Video of moves available at  https://www.facebook.com/trinitypersonaltrainers/?epa=SEARCH_BOX  

Warm up (you need a matt) 3 push ups 5 side shuffles right/left repeated 5 times.

Cones (or and landmark) 10 at each 

Double bounce squat jumps

Seal Jacks

Skaters

Plank knee tucks

TABATAS: 20 seconds wk 10 rest 8 sets

Single leg Swing Pop

Tabata 2: Sit ups

Bridges

Throwdowns

Bicycles

Tabata 3: Cross under mountain climbers

Plank Jacks

Plank shoulder taps

Plank ankle taps

Tabata 4: Squat inchworm

Wide plank

Feet elevated spiderman

Push up

Tabata 5: Monkey pushups

Lunge Runners Right/Left

Jumping Jacks 

Videos on Facebook:

 https://www.facebook.com/trinitypersonaltrainers/?epa=SEARCH_BOX 

 Work out from Trainer Meg:

 Warm up: 100 walking lunges  

 5 sets= 10 reps - rest 1 minute between each set with 10 reps of each being done   

1. Split squats with knee tucks 30 jumping jacks  

2. Step ups with plank shoulder taps 30 burpees

3. Squat pops (booty taps) with high knees 

30 cross body mountain climbers  

4. Side step ups with flutter kicks (butt on step, legs extended in front and flutter for 20) 

30 squat jumps  

5. Pushups with arm circles (10 forward and 10 backwards) 30 standing bicycles (opposite elbow to opposite knee) 

(If you do NOT have a pull up bar for your home you can use a bar or dumbbells for back pulls) You can get to the TOTAL number of reps using any rep count you choose- example 100 push ups ..you can break it up any way 10 x 10 25 x 4 etc. 

DAY 1 - 6 BIKE MILES 100 PULL UPS

DAY 2- 12  BIKE MILES 

DAY 3- 14 BIKE MILES

DAY 4-6 BIKE MILES 100 PUSH UPS 36 PULL UPS 50 BOX (OR STEP JUMPS)

DAY 5-150 PUSH UPS

DAY 6-12 BIKE MILES 300 PUSH UPS 100 BURPEES

DAY 7-17 BIKE MILES, 275 PUSH UPS

DAY 8-6 BIKE MILES

DAY 9-6 BIKE MILES, 10 PULL UPS, 100 SIT UPS

DAY 10- 2 BIKE MILES, 171 PUSH UPS, 30 PULL UPS

DAY 11- 8 BIKE MILES, 484 PUSH UPS, 132 SIT UPS

DAY 12-BIKE MILES, 484 PUSH UPS, 132 SIT UPS

DAY 13-8 BIKE MILES, 200 PUSH UPS, 800 JUMPING JACKS

DAY 14-6 BIKE MILES, 100 BURPEES

DAY 15- 8 BIKE MILES, 350 PUSH UPS

DAY 16- 17 BIKE MILES

DAY 17-3 BIKE MILES, 465 PUSH UPS, 50 SIT UPS, 50 FLUTTER KICKS

DAY 18-364 PUSH UPS, 30 PULL UPS, 100 FLUTTER KICKS

DAY 19- 6 BIKE MILES, 200 PUSH UPS

DAY 20-8 BIKE MILES, 400 PUSH UPS, 550 SIT UPS

DAY 21-10 BIKE MILES

DAY 22- 16 BIKE MILES 700 PUSH UPS

DAY 23-16 BIKE MILES 700 PUSH UPS

DAY 24- 3.5 BIKE MILES, 154 PUSH UPS

DAY 25-9.5 BIKE MILES, 775 PUSH UPS, 125 SIT UPS

DAY 26- 9.5 BIKE MILES

DAY 27-3.5 BIKE MILES, 1000 PUSH UPS

DAY 28- 8.5 BIKE MILES, 300 PUSH UPS

DAY 29-10.6 BIKE MILES, 100 PUSH UPS, 30 PULL UPS

DAY 30- 6 BIKE MILES

Squat Overhead press

Lunge with a Bicep Curl

Deadlift into Upright row

Plank Renegade Row

Weighted sit up

Throwdown

Chest Press

20 Reps x 5 sets

10,000K Steps

Tabata #1 (20 seconds work 10 rest- 8 cycles) Bupree/ Squat Hold

Reps: 30,20,10

Squats and cross unders

Tabata #2 Side lunges/ Jumping jacks

Reps: 10,20,30

Squats and cross unders

10K steps

 Warm up run/jog
Use KB or DB:
50 each: KB swings, figure 8 lunges-see video, upright rows
40 each: push out from chest while leaning back, squat OH press
30 each: Russian twists, crunches, bicycles
1 min blast of each: mt climbers, Russian kicks (or other form of cardio), hop overs (we jumped over a parking space and back w/hands on ground)
30 each no weight: crunches, supermans, cross unders
40 each no weight: plank taps (tap your opposite shoulder in a plank), OH claps, side lunges
50 each no weight: calf raise, forward jumps, jumpjng jacks
1 min blast: plank move kb-see video, genies-see video, standing knee ab crunch-see video
Finish with sprints or another run/jog 

 Workout of the Day! #10 Dumbbell snatch 10R/10L- Kettlebell Swings 20- Plie squats 20 x 1set. 10 ea x 3 sets: chest press, sit ups, lat pull over.  10 ea x 3 sets: Deadlift lat pull combo, reverse fly, throwdown  10 ea x 3 sets: dumbbell fly, crunches, push ups  10 ea x 3 sets: single arm back pulls, stationary lunge, butterfly,  10 ea x 3 sets: lateral raise, bicep curl, tricep press   Dumbbell snatch 10R/10L- Kettlebell Swings 20- Plie squats 20 x 1set. 

Record your TIME!

1/2 mile run

30 jump rope swings or jumping jacks

20 overhead presses

10 burpees to the floor

Repeated 4x's 

Thanks Coach Megan!