August 2016 Workout

August ‘16 Workout

Christina Gibson, ACE-CPT

A Workout: SuperSets = 2-4 Times Through

• VSit DB Unilateral Bicep Curls 10-12 Reps
• Vsit DB Unilateral Shoulder Press 10-12 Reps
• Vsit DB Double Grip Tricep Extensions 10-12 Reps

• DB Behind Neck Bilateral Hold Bows 12-15 Reps
• DB Sumo Squats 12-15 Reps

• Half Boat Unilateral Leg Extension Exchange 10-15 Reps each leg or 30-50 seconds
•  Criss Cross Figure Eights 10-15 full rotations or 30-50 seconds

B Workout: Plyo Quickie 50x10 Circuit = 2-4 Times Through

• In/Out Squats
• Plank Moguls
• Jumping Lunges
• Mountain Climbers
• Burpees (Thrusters or w/Push Up)

Modifications

A Workout: SuperSets = 2-4 Times Through

• VSit DB Unilateral Bicep Curls 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• Vsit DB Unilateral Shoulder Press 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• Vsit DB Double Grip Tricep Extensions 10-12 Reps

Ø  You can modify by being in a kneeling position (still keeping core braced and torso tall) & reducing number of reps to 6-8

• DB Behind Neck Bilateral Hold Bows 12-15 Reps

Ø  You can modify by doing this bodyweight (no dumbbell) and/or reducing the range of motion to between upright and torso being parallel to the floor

Ø  You can reduce the number of reps to 8-10

• DB Sumo Squats 12-15 Reps

Ø  You can modify by doing this bodyweight (no dumbbell) and by reducing how wide your leg positioning is along with not going down quite as far (all the way to legs parallel with the floor)

Ø  You can reduce the number of reps to 8-10

• Half Boat Unilateral Leg Extension Exchange 10-15 Reps each leg or 30-50 seconds

Ø  You can modify by not taking the legs up in the air to Half Boat Pose position and keeping heels on the floor; and, focusing on bringing one leg up at a time into Half Boat

Ø  You can reduce the number of reps to 6-8 or time to 20-30 seconds

•          Criss Cross Figure Eights 10-15 full rotations or 30-50 seconds

Ø  You can modify this by reducing the range of motion, or simply changing the move to leg lifts from floor to perpendicular to the floor and repeating for the number of reps/time

Ø  You can reduce the number of reps to 6-8 or time to 20-30 seconds

B Workout: Plyo Quickie 50x10 Circuit = 2-4 Times Through

Ø  You can modify this entire circuit to eliminate the plyometric (by stepping through the movements instead of jumping), as well as by reducing the amount of time in the circuit to a 40x20

• In/Out Squats

Ø  You can modify this by coming into the squat, but by stepping one leg at a time out (toe touch with leg straight to the side of body) and alternating each leg stepping out for amount of time

• Plank Moguls

Ø  You can modify this by simply holding Push Up Plank Pose position for the amount of time

• Jumping Lunges

Ø  You can modify this by doing Lunge without the jump, or by doing Lunge Pulses on one leg for half the time and the other leg for the remaining half

• Mountain Climbers

Ø  You can modify this by holding Push Up Plank Pose position while stepping right leg to side, then left leg alternating for the amount of time

• Burpees (Thrusters or w/Push Up)

Ø  You can modify this by stepping back to the Burpee Thruster position instead of any jumping