Killer Leg Combo

Weighted lunge. 
Place a barbell behind your back on your shoulders or use dumbbells resting on your shoulders or to the side for added resistance, then step forward into a lunge. The key thing is to make sure your knee does not go past your toe on your front foot. Step back to your original position and repeat with the other leg. This move is great for shaping your quads, hamstrings and butt (glutes).

Plie squat. 
Stand with your feet apart, at a 45-degree angle, holding a dumbbell in your hands. Just like a regular squat, lower your body and try to get your thighs parallel to the ground. This exercise is great for working the inner thighs, in addition to your glutes.

Weighted bridge. 
Lie on your back and dumbbell or weight plate on your stomach, then push through your heels to drive your pelvis up. Lower your pelvis and repeat the motion.

Prisoner jump squat. 
Put your hands behind your head, with elbows out of your perifial vision, squeeze your shoulder blades together, then squat down and explode at the top into a jump. When you land go right into your next squat to absorb the impact before jumping up again. This will get your heart rate up get your calves involved, in addition to working your glutes, legs and core.

For a Killer leg workout do these exercises back to back with a break in between sets. Aim for 3-4 sets. Reps with depend on your fitness level, anywhere between 10-20 reps. Let your body guide you - do as many as you can without compromising your form.

Fun Summer Family Fitness Ideas

As an active mother, to an active family, I am always looking for fun and exciting ways to keep the kids entertained during the long summer days or on a rainy day.

I found this list and a cute kid-friend workout video by Natalie Heckert 

Who says fitness can’t be fun! 

It’s a great time to get together with your children to stay in shape. 

Here are some fun summer family fitness ideas so get up, get outside, and have fun!

1. Go to a local school track so that everyone in your family can walk and/or run at their own pace, and still be within 200 meters of each other. Make a game of it: map out a bunch of tracks in your area and try to go to all of them this summer. 

2. Find a safe place to ride and go for family bike rides. Rails-to-trails paths are awesome, safe, and pretty flat.

3. Go on family hikes at local state parks. Hit as many different trails and parks as you can. Save the maps so that at the end of the summer you can see all that you’ve done.

4. Go on walks together in your neighborhood, and then if you get bored with that, drive to other neighborhoods and walk around there. You’ll probably meet a bunch of new people and get some new landscaping ideas for your house (this may or may not be a good thing).

5. Go to your favorite swimming pool/lake/ocean and actually swim. Even flopping around in the water is good exercise, and it sure beats just lying there baking in the sun.

6. Sign your kids up for summer programs. The YMCA, city recreation centers, fitness centers, racquet clubs, sport facilities and schools have various day camps, classes and workshops that provide a variety of activities. They include sport like soccer and basketball to more nontraditional activities such as martial arts, gymnastics or table tennis. 

7. As a family, enter some local 5K run/walk events. Most events are put on for raising money for a particular charity or cause, and it’s a great way to hang out with other like-minded people.

8. Play Capture the Flag with your kids. They’ll absolutely love it! Kids love to have their parents play
with them and to see them act like kids again.

9. Do some simple exercise (push-ups, sit-ups, stretching) with your kids every commercial.

10. Rent canoes or kayaks and go out to enjoy some calm (or rough) water. Most rental kayaks are very stable and are made with inexperienced kayakers in mind. 

11. At home ideas: Keep a variety of games and sports equipment on hand. They don't have to be expensive an assortment of balls (soccer, basketball, baseball, tennis, and playground), hula-hoops, and jump ropes can keep a child busy for hours.

12. Walking the dog to simply playing with it provide an opportunity for activity. The Internet has lots of sites that offer exercise, zumba, dance, kickboxing, pilates and yoga videos for kids to learn on their own. 

13. Local parks: You'll find basketball courts, tennis courts, football fields, baseball fields and soccer fields at area parks. Some offer more unique activities like Frisbee golf, croquet fields, horseshoe pits, miniature golf courses, and skateboarding areas. 

14. Other ideas: Bowling, laser tag, ice skating, roller skating, golf, in-line skating, canoeing, gardening, swimming, cycling or simply taking a walk are a few more simple ideas to keep your student active this summer.

Get up, get moving, and have some family fitness fun this summer!

 

Canada Day Long Weekend Challenge

Equipment: Dumbbell, mat, timer, water and towel

You have 4 minutes to repeat each super set, working your way down from 10 reps to one rep each.
Note: you may not be able to work your way through the entire pyramid in the allotted 4 minutes. This is okay - it's meant to be a challenge!  Do what you can :-)


ie. Round 1: Burpee 10 reps; push up 10 reps
     Round 2: Burpee  9 reps;  push up  9 reps
     Round 3: Burpee  8 reps;  Push up  8 reps

Take a minute rest in between each supper set. 

Set 1: Burpee - Push up
Set 2: Plank row - Mtn climb
Set 3: Side shuffle (4 steps each way) - Reverse lunge kick forward with opposite leg
Set 4: Tricep ext - V sit flutter kicks
Set 5: Side lunge - Squat jump
Set 6: Rock roll - Bird dog
Set 7: Pony kick - Clean press squat
Set 8: Jack press - Knee up punch
Set 9: Army roll with jump up - Split Lunge

If you push your self threw with minimal rest you should be able to do this under 45 minutes


HAPPY CANADA DAY!

Challenging Home Workout

Here is a killer home workout that won't take too long nor require a lot of equipment to do it.

What you Need:
Stop watch, I like the Gymboss timer
Kettlebell or Dumbbell
If you want to make this an entire body-weight workout, perform mountain climbers or jumping jacks or skip rope, instead of swings. 


Make sure you Warm-up - 5-10 minutes

Take a 10 second break in between exercises if needed.

The Workout:
60 seconds Kettlebell/Dumbbell Swings or choose any body-weight cardio listed above
50 seconds Lunges
50 seconds Push-ups
50 seconds Crunches

60 seconds Kettlebell/Dumbbell Swings
40 Lunges
40 Push-ups
40 Crunches

60 seconds Kettlebell/Dumbbell Swings
30 Lunges
30 Push-ups
30 Crunches

60 seconds Kettlebell/Dumbbell Swings
20 Lunges
20 Push-ups
20 Crunches

60 seconds Kettlebell/Dumbbell Swings
10 Lunges
10 Push-ups
10 Crunches

Cool down and Stretch

Killer Core Workout - All you need is a Towel!

Get a set up towels or Pot Holders (PH) to put on your feet or hands for this workout

Each exercise is about 45 Seconds to 1 MIN in Length - REST 10-15 Seconds - Follow in order all TEN Exercises

To see the workout click here

15 Minute Holiday Workout

15 Minute Holiday Workout

Posted by Jeff Angus on

November 26, 2010

Every year we try to make commitments to fitness goal regimes around the start of the New Year. But, no surprise here, on average only about 20 percent of people stick to their new year’s fitness resolution. So this year, Chill is making it real easy for you with the help of Jeff Angus, Managing Director of the Ontario Fitness Council and President and CEO of CardioCore Fitness (cardiocorefitness.com).

Jeff has agreed to put together a simple 15-minute workout every issue of Chill that corresponds with the time of year and everything we have going on in our lives at that time.

Since holiday season equates with being strapped for cash, stressed out and having no free time, we’re starting with the basics. Basic moves using things around your house and your own brute strength is all this workout requires. And although 15 minutes may not seem like an ideal workout, this set of exercises was designed to get you the most our of those 15 minutes.

Have 30 minutes? Do it twice. 


The Workout
The Warm Up – Since this is a bodyweight workout, your warm up can be shorter than one you would use for high intensity training and sport. Just 3-5 minutes running up and down a set of stairs in the house will suffice.

The Moves

1 Prisoner Squats: Athletic stance, feet shoulder or hip width apart, knees slightly bent, shoulder blades down and back, chest out. Heels should always be in contact with the floor. Do not lock knees at top.

What it Does: Develops quads, glutes, increases testosterone, builds core endurance and postural endurance.

2 Pushups: Elbows should be slightly angled towards body not to 90°, line up middle of chest between hands.

What it Does: Develops upper body pushing strength, develops chest, shoulders, arms; efficient exercise for core strength and endurance.

3 Bodybuilder with 4 Mountain Climbers: This move combines the squats and push ups (in that order). Once you have done your squats and you’re in your push up stance, alternately drive your knees toward your chest four times. Use a powerful movement to push off the floor and land in a wide stance squat, extend hips and explode off the floor in a vertical jump.

What it Does: Develops same muscle groups as push ups and squats, adds rotational stability and hip power with mountain climbers and vertical jump.




4 Alternating Lunge or Jump Lunge: Same range and movement as squat.

What it Does: Develops the same muscles and groups as squats, but it splits the move in two for help with muscular imbalances. For increased intensity and hip power, add a slight plyometric jump in between. 


5 Progressive Bridge: Set up with elbows directly under the shoulders with 90° angle, maintain good spine position with belly button pulled in and shoulder blades retracted and depressed. Using the ankles only, slowly increase the angle at the elbow and shoulder location while walking away from the elbows. Start slow, don’t walk too far so that you feel pressure in the lower back. Slowly walk back towards elbows to decrease the angle back to 90°.

What it Does: Teaches abdominal muscles to stabilize the trunk. The rectus abdominis and erector spinae are very functional for daily life, work and sporting activities.


6 Double Floor Sweeper to Double V-Up: Lay down on your back with hands underneath you so that you can maintain a good lumbar position. Keep your pelvis at a slight posterior tilt (think of pushing your lower back towards the floor). Slowly raise your legs on an angle towards your shoulder and push or thrust your hips off the floor. Slowly return in a “sweeping" motion to the middle and do the same movement to your other shoulder. After two “sweeps" follow with two v-ups.
V-ups is the same position as floor sweeper, but with your arms raised above your head. In one motion, attempt to make a “V" with your upper and lower halves.

What it Does: This combination develops muscle tone for the whole abdominal region which is a problem area for many people; decreases waist girth (along with body fat, weak abdominal muscles contribute to waist girth); trains lower abdominal region to perform the function of spine and pelvis stabilization for dynamic leg movement; works internal and external obliques, rectus abdominis, transverse abdominis (deep “weight belt" region) and hip flexors all in one.


Put it all together.
After 3 to 5 minute warm up repeat the following sequence until you reach 15 minutes total.


1. 20 prisoner squats (part of warmup drop to 5 reps moving forward)

2. 20 pushups (part of warmup, drop to 5 reps moving forward)

3. 5 bodybuilder with 4 mountain climber combo’s

4. 5 prisoner squats/5 pushups

5. 5 Lunges or Jump Lunges
per leg

6. 5 Prisoner Squats/5 Pushups

7. 5 progressive bridge

8. 5 prisoner squats/5 pushups

9. 5 double sweeper to double v-up combos

PUMPkin Fun - A Screeeam of a Workout!

Why a pumpkin?
If you think about it, a pumpkin is like a big weighted medicine ball. While I wouldn’t recommend you try bouncing your pumpkin ... you can certainly use it like you would a medicine ball. The thing I love about using a pumpkin is you can get them in all different shapes, sizes, and weights.

When you’re using a medicine ball it’s perfectly round, easy to grip, and has even weight distribution. A pumpkin on the other hand can provide much more of a challenge to your core and abdominal muscles because of the irregular shapes and sizes.


Pumpkin Mountain Climbers
Place both hands on the pumpkin in a push-up position and raise your hips so you have a flat back. Keep your abdominal muscles tight and try to maintain as straight as possible as you bring one leg in towards your chest at a time. Squeeze your abs as you bring the leg in. 10-15 reps per side.

Pumpkin V-sit Twist
Lay on the ground in an upright position with your feet crossed and slightly leaning back. Take the pumpkin with both hands and rotate it side to side. Raise your feet off the ground for more of a challenge on the core. Keep your abs tight throughout the movement. 10-15 reps per side.

Pumpkin Wood Chop
Start by holding your pumpkin straight out in front of your chest and go down into a squat position. As you go down into the squat bring the pumpkin with you and lower it between your legs. Come out of the squat position bringing the pumpkin with you and extending it overhead with your arms straight. Repeat. Keep a flat back and your arms straight through the movement. 10-15 reps.

Pumpkin Diagonal Chop
Start by holding your pumpkin with straight arms but off to one side. Squat down bringing the pumpkin with you, chopping with it in a diagonal arch pattern. Try to keep the pumpkin away from your body and your arms straight as this is what really works the core. Holding the pumpkin close to your body or with “alligator arms” won’t make the exercise very effective.

Pumpkin Squat Thrust
Start with the pumpkin at chest height holding it with both hands. Go down into a squat position and drive back to the starting position while pushing the pumpkin over your head. Return to chest height and repeat. 10 -15 reps

Pumpkin Burpees
With the pumpkin on the floor in front of you,
 squat down to the floor, grab the pumpkin and extend your legs out and back with a jump to assume a push-up 
position. Perform a push-up with your hands on the pumpkin and then reverse 
the movement to stand back up. Repeat for 10-15 reps.

Pumpkin Lunge with Front Raise
Start by holding the pumpkin with both hands to one side at hip level. Step forward into a lunge position and in the process raise the pumpkin overhead with straight arms. Bring the pumpkin up to a point right above your head and then as you come out of the lunge and back to the starting position, chop the pumpkin back to your side. Alternate legs. 10-15 reps per side.

Pumpkin Lateral Reaches
Start by holding the pumpkin with both hands at chest height. Take a big lateral step to one side and lower the pumpkin down over your foot. Push off the lead foot and return to the starting position with the pumpkin at chest height. 10-15 reps per side.

Pumpkin Push-Up’s
This is one of my favorite pumpkin exercises as it really challenges the core and abdominals, not to mention your chest, arms, and shoulders. Now, there are several different variations of ways you can do a pumpkin push-up.

I’ll review the three most common:

Both hands on pumpkin: start with both hands on the pumpkin and get yourself in a push-up position. Lower yourself down towards the pumpkin and then return to the starting position. If this is too difficult, you can go to your knees instead of a plank position for your push-up’s.

One hand on the pumpkin, one hand on the ground: complete your push-up’s this way for a real challenge to your core, but also your shoulder stabilization. Try rolling the pumpkin back and forth between hands for an even greater challenge.

Feet on pumpkin: place both feet on the pumpkin and complete your push-up’s.

Turkey Burn

Don't have a lot of time to hit the gym? What if I told you in 30 minutes you can burns 450 calories in  — including warm up and cool down. That would take upwards of 55 minutes on a treadmill — and would be boring as hell.

This workout is metabolically demanding, you’ll actually burn calories for up to 36 hours after you’re DONE your workout. So even when you fall asleep on the couch after your Turkey dinner, you’re STILL burning more calories than you normally would.

That’s because your body is working it’s way back to “normal” following the demanding session. During those 30 intense minutes, you aren’t JUST burning calories. You’re using up muscle fuel, ripping muscle tissue, and pressing your hormones into action.

All that metabolic activity is what forces your body to rebuild afterward — burning more calories in the process. Oh, and it also makes you a bit like a Million Bucks! You come back for your next workout a little faster and a little stronger than you were before! Cool, huh?

Try this workout:


DYNAMIC WARM UP - 5 minutes
• Jumping jacks
• Flings
• Seal (cross over) jump jacks
• Side shuffle
• Prisoner squats
• Leg swings- front, back, side to side hamstring)
• Walking lunges
• High knees
• Bum kicks
• Tuck jumps
• Skipping

Perform 30 seconds work at the highest intensity you can! 

Relax - You get 30 seconds of rest in between :-D 

You will do 4 rounds of each super set.

Superset #1

1A: 1 leg Push Ups (30 seconds) *see modifications below
REST 30 seconds
1B: Body Weight Jump Squat (30 seconds) *see modifications below
REST 30 seconds


Repeat this superset 4 times!

Superset #2


2A: Front Alternating Lunge with a Shoulder Press (30 seconds)
REST 30 seconds
2B: Pull Ups (30 seconds) *see modifications below
REST 30 seconds


Repeat this superset 4 times!

Your done! 

Congratulations - enjoy your Thanksgiving with your loved ones! 

*Modifications*

1 leg push ups --> Push ups on knees or both toes on ground

Jump Squat --> Standard body weight squat lower down so thighs are parallel with group - no jump!

Pull Ups --> use a resistance band wrapped around pull up bar and around your leg to help with ascent or if at the gym use an assisted pull up machine (you kneel on a platform that helps take the load of lifting your whole body weight) even even that machine is not available nor a pull up bar you can try the Lat Pull Down machine too!

Fall in love with Pumpkin - Pancakes

 Pumpkin is a member of the squash family, and, though it is treated like a vegetable, however it is technically a fruit and tastes delicious.

During the next week I will be posting various recipes you can use this versitale fruit....there may even be a workout using your pumpkin closer to Halloween - keep posted!

Spiced Pumpkin Pancakes (Makes about 12)
 

Recipes Supplied by: The Enchanted Palate, LLC.
Owner/Manager: Lynette Tropp

Ingredients
• 1 1/4 cups unbleached all purpose flour
• 3 tablespoons raw sugar
• 2 teaspoons baking powder
• 1 1/4 teaspoons pumpkin pie spice
• 3/4 teaspoon salt
• 1 1/3 cups whole milk
• 3/4 cup pureed or canned pure pumpkin (not the pumpkin pie mix)
• 4 large eggs, separated
• 1/4 cup (1/2 stick) unsalted butter, melted
• 1 teaspoon vanilla extract
• Vegetable oil
• Maple Syrup, Honey or Agave Nectar

Whisk first 5 ingredients in large bowl to blend. 

Whisk milk, pumpkin, egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). 

Using electric mixer, beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. 

Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on the surface of pancakes and bottoms are brown, about 1 1/2 minutes per side.Repeat with remaining batter, brushing skillet with oil between batches. Serve with warm syrup, honey or agave nectar.

WEEK OFF - At Home Workout - Body-Weight Pyramid

Reverse Body-Weight Pyramid

Dynamic Warm-up - 5-10 minutes

5mins - Work continuously until the time is up.

5x Push-ups

5x Burpees

5x Squats

5x V-ups
Repeat until time is up




Active Rest Phase:
5 Minutes Skipping

4mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
4 Minutes Skipping

 
3mins - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
3 Minutes Skipping

2mins -Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up

Active Rest Phase:
2 Minutes Skipping

1min - Work continuously until the time is up.
5x Push-ups
5x Burpees
5x Squats
5x V-ups
Repeat until time is up


Cool down and Stretch

Total Body Ball Blast Workout

10-12 Reps
2-3 Circuits


1. Stability Ball Shoulder Press
sit on ball go up and down at same speed

2. Stability Ball Bicep Curl
roll forward go all the way up all the way down

3. Stability Ball 90/90 Roll
arms and lower body move at the same time, keep your back straight no collapsing

4. 3. Stability Ball 1 leg lunge
relax your back leg – use a stable object for support with 1 hand – engage glutes keep abs firm

5. Dumbbell Row on Stability Ball
1 hand on ball or 1 hand and leg – use your back to pull up the weight

6. Wall Squat
sit back into the ball and lower down with your glute muscles – keep your core firm

7. Stability Ball Russian Twist
keep feet down – lean slightly back – tap the ball side to side

8. Stability Ball Superman
keep head even with spine angle – let opposite arm and leg to parallel

9. Stability Ball Plank Roll In
Roll the ball in towards your stomach – keep but level

10. Seated Leg Extension
you can use an object for balance – slowly lift one leg at a time hold at the top

11. Stability Ball Bridges
Place feet on the ball – drive hips up and squeeze – don’t hyper extend

Booty Boost

Here is a workout that Gabby Reece uses to tighten her glutes.


Who doesn’t like a firm backside? Besides looking good, it’s really important to strengthen your gluteus maximus (glutes)–it’s the largest muscle in the body. Every movement involves the glutes because it is in the center of the body. So, by tricking yourself into doing a workout to help lift or firm your glutes you are still working your entire body.

Before engaging in any exercise it’s important to get your glutes fired up and ready to work. As silly as it sounds, your butt gets sleepy with all of the sitting we do either at our desks or in the car. Sitting lengthens the glutes and hamstrings while the hip muscles become tight and shortened. So grab an exercise band and slip it around your legs, above the knees. Keeping your legs the same distance apart, do a little side step crab shuffle where you focus on engaging the glutes. Performing this short warmup before training gets the right muscles to work, and reinforces good movement patterns.

Once you’re warmed up, grab some dumbbells and a stability ball or chair and perform 2-3 sets of each of these exercises. Beginners should do 8-10 reps per set; intermediate-advanced aim for 12-15.



1. Half Jack – Glutes, Core
With feet firmly on floor, bend at waist, hands together in front of chest. Quickly hop out and back in repeatedly (like you would doing a jumping jack), moving only your legs. Keep your head and core stationary. Perform each rep quickly but gently.





2. Body Curl with Weight – Glutes, Core, Back, Quads
Stand in a lunge stance, right leg forward and right arm holding onto a chair back or wall for support. Hold a dumbbell in your left hand with your arm hanging down toward the floor. Lift the dumbbell back and up into a row; at the same time lift your knee up into your chest. Lower your leg and arm back down. Perform all reps on one side, then switch to your other arm and leg. That’s one set.





3. T Hinge with Weight – Glutes, Core
Place dumbbell in front of you on the floor. Stand on one leg, slowly bend your upper body forward while raising your lifted leg backward so you are in a T. Pick up the weight and raise back up to starting position. Lower back down slowly and place the weight on the ground before returning to the starting position. Repeat, then switch legs.





4. Elevated Reach to Sky Crunch – Glutes, Core
With your back on the floor, calves on ball or chair seat, hands clasped above head with straight arms, pulse your lower body up to the sky while engaging abs and glutes. Repeat.

 


5. Side Scissor with Weight – Glutes, Shoulders
Place dumbbell in left hand, right arm on a sturdy surface for support. Lift the left leg up and lightly pulse your left arm and leg toward each other in a scissor-like motion. Perform all reps and then switch sides.




6. Supported Karate Kick with Weight – Glutes, Shoulders
Place right arm on a sturdy surface for support. Raise left arm (with dumbbell) to side and curl hand toward the chest. Bend the left leg and lift to the side. This is the starting position. Kick your arm and leg out to an extended position then return to start. Perform all reps on one side then switch sides.
 




7. Squat Pick Up – Glutes, Hamstrings, Shoulders
Place two dumbbells a few inches in front of feet. Squat down and pick up dumbbell in front of OPPOSITE foot. Stand back up before squatting to pick up the other dumbbell. Return dumbbells to the floor one at a time with a squat in between.

Quick Anywhere, Anytime Workout

Quick Travel Body Weight Workout:

Try to complete all 5 exercises in a row without resting (just
enough time to move from one exercise to another).

After you complete the entire circuit, rest 90 seconds to 3 minutes
seconds and then repeat the 5 exercises again. You can try this
circuit up to 4 times depending on whether you have 10-20 minutes
to exercise that day.

 

Exercise #1: T-Twist Push-Ups x 10-20 repetitions
(you can modify this without the push-up)



 










 







Exercise #2: Bulgarian Split Squats x 10-15 repetitions per leg
(you can hold onto a chair if needed for balance)

 





 
Exercise #3: Side Plank with Alternate Shoulder External Rotation x
20-30 repetitions
(this is great exercise to fire your postural muscles since it is
hard to target your back using just your own body weight)







 

Exercise #4: Prisoner Squats x 20 repetitions
(for a challenge or variety you could do a "pistol" or 1-legged squat for more
of a challenge)






 

Exercise #5: Mountain Climbers x 30 seconds
(this is a great "finishing move" to crank up the intensity and
your heart rate)

F2D9E7F4-C4D9-E9D8-9ABC-3F76DB82D338

1.03.01

30 Minute Body Blast (without the gym)

Squat Press

1A) Dumbbell Squat Press – 12 reps
1B) Stability Ball Rollout – 10 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Ball Rollout

Dead Lift

2A) Dumbbell Romanian Dead Lift – 12 reps
2B) Stability Ball Jackknife – 12 reps

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Jack Knife

Lunge with Bicep Curl

3A) Dumbbell Forward Lunge with Bicep curl – 8 reps per side
3B) Side Plank with DB Fly Raise – 10 reps per side

Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Side Plank with Fly

Bodyweight Intervals

Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.

To take this workout to the gym substitute the Dumbbells with a Barbell Squat and Lunge for added resistance - the press and curl may be omitted.