Workouts

A 3 parter

I must give credit where credit is due. The first part of this workout came from a colleague at the gym I work from. A big thanks for this one!

 

60 Thrusters

every time the bar is dropped 5 burpees

Then 5 rounds

3 Negative rep Pull ups

6 Front squats

9 Single Arm kettle bell swings

12 Hollow Rocks

Then for Time 6 min AMRAP

18 Russian twists

9 T2B

10 exercises 10 reps

Here is my latest workout. I quite enjoyed this one. I am finding myself working out more at home these days. All I used was a set of heavyish dumbbells (15lbs) and a timer! I did As Many Rounds As Possible for 40 mins! Have fun, work hard!

10 Goblet Squats

10 Sumo Deadlift High Pull

10 V sits

10 Hand Release Push Ups

10 Single Arm DB Snatch (5/arm)

10 Push Press

10 Full Burpees

10 Overhead walking lunge

10 Mt. Climbers

10 Air Squats

Quick but Good

This was my workout this morning. I didn't have a lot of time so it was important to get a good bang for my time. This can be done at a gym or at home. I did 4 rounds but depending on you fitness level, your time and goals you can adjust the workout accordingly.

20 Kettle bell swings ( you can use a dumbbell if you are at home)

20 Box Jumps ( you can use a stair for this if you are at home)

400m Run/Row or 2 mins of intense cardio if at home like running stairs or Skipping

20 Burpees

20 Wall Balls/Ball Slams or Mt. Climbers if at home

 

 

20 Minutes AMRAP

Hi I did this workout yesterday and I really liked it. The Half Marathon is soon approaching so I am spending less time doing resistance training than I would normally but it is still very important to do both for good balance. This workout hit all my major muscle groups and I am feeling it today!!  AMRAP stands for As Many Rounds As Possible. Set a timer for 20 minutes and try to do as many rounds as you can.

Equipment Needed:

Pull Up bar

Dumbbells/Barbell

Kettle Bell

 

Workout

3 Pull Ups

6 Push Press

9 Kettle bell swing

12 Push Ups

I was able to complete 10 full rounds! Give it a go and try to beat me!!

Get back to working out Workout

Hi ALL!! I hope you all had a great holiday season. But, this is the week to get back to normal. Back to regular routines, eating well and working out. Last week many of my clients did this workout and we found that it really hit the spot. Not too hard that it left you unable to move the next day but hard enough to get a good sweat on! This workout is great because you can make it as intense as you want, its up to you if you want to add weights to any of these exercises or just use your own body weight! Have fun with it!

1 Round

1. Standard Push up: 10 reps

2. Wide grip pull up: 10 reps  or bent over row

3. Bulgarian split squat: 10/side

4. Bench Press: 10 reps

5. Lat Pull downs: 10 reps or single arm rows

6. Squats: Get low 10 reps

7. Military Push Ups: 10 reps

8. Iso pull ups: as many as you can

9. Walking lunge: 20 total

10. Push Ups

11. Close grip pull ups: 10 reps or plank row

12. Lateral lunges: 20 total

13. Wall sit : 60 secs

14. Front plank 60 sec

15. Side plank: 30sec/side

16. Supermans: 10 reps

P : (604) 488-4715  E : sarah@shoemakerfitness.ca

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