Febuary workout

11 min run,
111 push-ups,
111 squats,
111 mountain climbers
111 bicycles,
11 min run-
ALL-Runs included- 2x

One hell of a creation to start the new year, have fun peeps

5 Min Abs Anytime workout

Ball Squat with Knee Lift

Targets: Glutes, Hamstrings, Quadriceps, Core, Chest, Shoulders

• Stand with feet shoulder-width apart, holding a weighted ball in front of chest.
• Bend knees 90 degrees.
• Hold for 2 counts.
• Slightly straighten legs, shifting weight to left foot as you lift right knee to waist height and extend arms overhead (shown).
• Return to start and complete 10 reps on each side.

Single-Leg Lunge

Targets: Glutes, Hamstrings, Quadriceps, Core

• Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor.
• Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees (shown).
• Return to start.
• Complete 10 reps on each side.

Push-Up with Leg Lift

Targets: Chest, Triceps, Core

• Start in the up phase of a push-up.
• Keeping hips square to floor, lift left leg 10 inches.
• Bend elbows to lower chest toward floor (shown); hold for 2 counts.
• Return to start and lower left leg.
• Do 10 times; then switch sides

Standing Leg Lif

Targets: Glutes, Core

• Stand with feet shoulder-width apart, holding a medicine ball in front of your chest, elbows bent.
• Shift weight to right leg and extend left to the side in 3 counts as you extend your arms (shown).
• Hold for 2 counts, then take 3 counts to return to start.
• Do 15 times, then switch sides.

Bicycle Crunch

Targets: Upper Abdominals, Obliques, Hip Flexors

• Sit with knees bent 90 degrees.
• Hold a medicine ball at chest level and lean upper body back to engage abs.
• Bring right knee toward left elbow, extending left leg (start).
• Return to start.
• Do 15 reps on each side.

20-Minute Workout: Do Anywhere Drills

1. Warm Up

Do each of these moves for 1 minute:

• Walk with high kicks: Extend arms at shoulder height in front of you. Step with right foot, then try to kick left hand with left foot, keeping leg straight. Repeat with right foot. Alternate sides.
• Jog with high knees: Try to raise knees to chest.
• Do side shuffle: 5 steps left, then right.
• Skip with high knees

2. Agility Shuffle and Squa

• At 5-yard intervals, set up 3 cones (or any markers). Stand at middle cone. Run to left cone, bend down to touch it, run to right cone, touch it, then run back to middle.
• Perform 20 squat jumps (squat, jump up as high as you can, then land back in squat). Repeat set 3 times. Rest for 1 minute.

3. Box Drill/Plank

• Set up 4 cones (or markers) in a square, with 10 yards between each pair.
• Start at one corner, run to first cone, side shuffle to second, run backwards to third, and side shuffle to fourth.
• Then get into plank position (forearms on ground, back straight, toes tucked under) and hold for 30 seconds.
• Repeat set 3 times. Rest for 1 minute.

4. Sprints

Sprint 100 yards (or 15 to 25 seconds). Walk back to starting place. Do 5 reps.

Nov 2011 New lower body routine

On Your Mark

Targets: Shoulders, arms, abs, and butt

• Start on all fours, hands under shoulders and back flat.
• Step left foot forward on floor by left hand, left knee bent 90 degrees.
• Extend left leg behind you, raising it as high as you can, toes pointed.
• Quickly return left foot to floor by left hand.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Saddlebag Slimmer

Targets: Abs, butt, and inner and outer thighs

• Start on all fours, then lower right hip to floor so that hips, knees, and ankles are stacked.
• Bring left knee into chest as you bend elbows to lower chest toward floor.

Lunge Leg Lift

Targets: Abs, butt, hamstrings, and quads

• Stand with feet shoulder-width apart, then lunge back with left leg, raising arms in front of you to shoulder height.
• Stand up on right leg, knee slightly bent, and lift left knee to hip height in front of you.
• Extend left leg behind you as you hinge forward at hips and bring hands to hips.
• Return to knee-lift position with arms at shoulder height, then step back to lunge position to complete 1 rep.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Wall Kick

Targets: Abs, butt, and inner thighs

• Stand facing a wall, feet shoulder-width apart, knees slightly bent, and place hands on wall at shoulder height.
• MAKE IT HARDER: Maintain position without a wall.
• Hinge forward at hips and raise left leg behind you to hip level, bending knee so that heel nears butt.
• Bring left knee into chest, then extend leg directly behind you. Return knee to chest and repeat.
• Do 15 to 30 reps. Switch sides and repeat. Do 2 sets.

Tabletop on Toes

Targets: Shoulders, arms, abs, butt, quads, and calves

• Sit on floor with knees bent, feet flat. Lean torso back slightly and place palms on floor under shoulders.
• Lift hips off floor so that body forms a tabletop position with torso parallel to floor; raise heels off floor.
• Make it easier : Keep feet flat.

Monday Sessions ...

Basic Blast:
Pull-ups(downs)/db curls/leg press(squats)-
AllX15reps/5- 4sets.
Floor crunchesX150. BikeX40min-1min seated, 30 seconds standing!


Blow those cobwebs or hangovers from the weekend with this routine

60 Min ABS cardio session

STAGE ONE...BIKE SPRINTS
Warm up for 3 minutes, easy pace
sprint for 90secs
followed by 30 secs cool down

STAGE TWO...BARBELL FRONT SQUATS
do 10-15reps with 30 secs rest

STAGE THREE...BIKE SPRINT
30 secs at steady pace
90 secs sprint
30 secs steady

STAGE FOUR...TREADMILL INTERVAL SPRINTS
5 min steady pace
10secs sprint pace...30secs recovery pace
repeat this pattern for 15min

STAGE FIVE...BARBELL FRONT SQUATS
do 10-15reps for 2 sets with 30 secs rest inbetween

STAGE SIX... BALL PLANKS
5 sets of 30 secs with 30 seconds rest inbetween sets

STAGE SEVEN...BIKE SPRINT
30 secs steady pace
90 secs sprint
30 secs steady
30 secs rest

STAGE EIGHT...CABLE CHOPS
2 sets 15 reps each side with 30 secs rest inbetween

STAGE 9...BIKE SPRINT
30 secs steady
90 secs sprint
30 secs steady
30 secs rest

STAGE TEN... BALL PLANKS
5 sets of 30 seconds .. with 30 secs inbetween


Thats it...this will hurt i can promise you on that : )

Lack of time 5 min workout session that does the business

1. Clean and Press

Targets shoulders, back, butt, legs

Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down.

Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds


2. Side Lunge and Row

Targets back, butt, legs

Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at your sides. Take a big step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight. Draw your left elbow straight up, keeping arm close to side and butt tight. Return to start and repeat for 30 seconds; switch sides.


3. Plié Squat and Biceps Curl

Targets biceps, butt, inner thighs

Stand with feet shoulder-width apart and toes pointed out, holding a 5-pound dumbbell in each hand with arms extended, palms up. Bend knees 90 degrees, squatting as you curl weights toward your shoulders. Return to start and repeat for 60 seconds.


4. Push-Up Plus

Targets shoulders, chest, triceps, abs, back

Begin in full push-up position, palms on floor under shoulders and legs extended. Do one push-up, then carefully lift your left hand off the floor, extending your arm out to side. Holding here, lift your right foot off the floor. Lower hand and foot to floor. Do another push-up and repeat with opposite hand and foot. Continue, alternating sides.


5. Single-Leg Deadlift with Kick-Back

Targets triceps, back, legs

Stand with feet hip-width apart, holding 5-pound dumbbells with elbows bent 90 degrees, hands close to your rib cage. Lift your left foot behind you and bend forward slowly from the hips as you straighten your arms, bringing them next to your hips. Return to starting position. Repeat for 30 seconds; switch sides and repeat.



And that it peeps 5 min workout quick and effective and does indeed make an impact on your training..and keeps things fresh as well