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Killer Workouts

The document provides details for three high-intensity workout routines. Workout 1 focuses on exercises like lunges, pushups, jumps, squats and planks using equipment such as medicine balls, kettle bells and bands. Workout 2 targets the lower body with exercises on a Kaiser machine and finishes with squats, bench presses and RDLs. Online Circuit 1 and 2 list exercises like lunges, rows and crunches to be done in circuit fashion, alternating between upper and lower body movements. Workout 3 emphasizes shoulder exercises using balls, weights and presses, along with lower body movements like reverse lunges, RDLs and sled walking.

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238 views3 pages

Killer Workouts

The document provides details for three high-intensity workout routines. Workout 1 focuses on exercises like lunges, pushups, jumps, squats and planks using equipment such as medicine balls, kettle bells and bands. Workout 2 targets the lower body with exercises on a Kaiser machine and finishes with squats, bench presses and RDLs. Online Circuit 1 and 2 list exercises like lunges, rows and crunches to be done in circuit fashion, alternating between upper and lower body movements. Workout 3 emphasizes shoulder exercises using balls, weights and presses, along with lower body movements like reverse lunges, RDLs and sled walking.

Uploaded by

stewart_long_1
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX or read online on Scribd

Killer Workouts

WORKOUT 1

 12 lunges up and back (x2)


 Ball throws against a wall (chest, head, overhead)
o Standing, then squatting, then lunging (one on each side)
 12 lunges up and back
 Pushups with one hand on medicine ball (ten on each side x2)
 Jumps from squats (hold kettle ball standing upright, squat down, explode up, sink down)
o 6 each
o In between 1st jump squat set, protraction/retraction on the shoulder blades
o 6 more
o Planks with superman fist (out 5 seconds each)
o 6 more
o Protraction/retraction
 Super Set (x3)
o Sled with weight (or lean over inclined bench with dumbbell row, rowing machine with
resistance)
o Medicine ball squats to overhead (between feet, squat down to pick up (flat back), stand
up and raise ball over head) x15
o Kettle bell swings (start flat back bent knees, drive hips through, swinging bell up) x12
 Super Set (x3)
o One leg dip with one foot flat on bench x8 each side
o Band for hips (band around ankles or across feet crossing up to chest) x40 steps
o Bench press x8
 Planks on just front side with 10lbs. plate (30sec. x2 reps)

WORKOUT 2

 Kaiser Machine
o Leg lifts with internal rotation (12 each side)
o Leg lifts with external rotation (12 each side)
o Repeat
o Knee raises (start with foot back, lift to raised knee position)
 Ball throws against a wall in squat position (x2)
 Ball throws against a wall in lunge position (x2 both sides)
 Squats (6x4 sets) with bench under butt
 Bench press (8x4 sets)
 RDL’s (8x4 sets)

ONLINE CIRCUIT 1 (twice through)

 Front to reverse lunges with weight (12x each leg)


o Ie step forward into lunge and then backward counts as one
 Single arm bent over dumbbell row (10 x each arm)
 Walking lunges with weight (12 down, 12 back)
 Overhead dumbbell press (x8)
 One legged dip with other foot flat on bench (x8 each side)
 Double crunch (x20)

 Bench press (x10)


 Plank position with weight, every 5 seconds switch superman fist (ie one arm off floor) (45 secs)

ONLINE CIRCUIT 2

 Twisting crunch on exercise ball or side leg raise in suspended chair (x20)
 Alternate superset (x3)
o Squats (x6)
o Bench press (x10)
 Abdominal set
o Crunches (shoulder blades off floor) (x20)
o Bike crunches (x20)
o Sit ups (sit up all the way) (x20)
o Twist with medicine ball (start on chest, twist to put it on one side) (x20 each side)
o Suspended bounce (chest and legs off floor, bounce ball on side) (10 each side x 2)
 Fly’s with weights (lean over, take arms from downward to parallel to floor)
 Lunges (12 up, 12 down x 2)
 Planks with weight (front, sides) (30 secs x 2)

WORKOUT 3

 Ball series (x3)


o One armed shoulder pushes with side facing wall (x30 each arm)
o One armed shoulder pushes facing front (x30 each arm)
 Shoulder series (with a 2.5lb weight in each hand)
o With arms by sides, lift up until arms point forwards (x12)
o Lift to make a “T,” then shrug (x12)
o Scarecrow (lean over so back is parallel to floor, raise elbows parallel and hands down,
then rotate hands from elbow so they’re facing forwards) (x12)
 Bench press with free weights (8x4 sets) (17.5 lbs)
 Reverse lunges stepping off low step with weight (12x4sets) (20 lbs)
 RDL’s (12x4) (25 lbs each side)
 Sled walk (90lbs) (4 lengths of the gym x 4 sets)
 Ab recline (3x30 secs) (partner holds feet while other reclines)

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