Warner Workouts

Think you can handle this week's workout? Try it now!

Oct 6, 2010

Circuit 1:  Abs, Legs, Chest, Glutes w/ Resistance Bands (15 min.)

1) Resistance crunches - Get in crunch position, put resistance bands around feet, hold on to handles and do crunches. (1 min.)

2) Leg Extensions w/Resistance - 3 sets of 10 (each leg)

3) Resistance Push-Ups:  Place resistance band across back and hold down with hands while doing pushups. (1 min.) 

4) Resistance Band Kickbacks - Stand up and place resistance bands under your feet.. Pull band until tight (approx to hip).  Keeping your leg straight, smoothly kick your heel backward and away from your body at about a 45 degree angle for a distance of about 12-15 inches. Hold your leg at the top of this movement for a one-count and repeat with the opposite leg.   (3 sets of 10 per leg)

Switch and Repeat 

Circuit 2:  Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Twists - Sitting position with feet and floor, knees to chest. Hold a medicine ball with 2 hands, lean back 45 degrees and twist from side to side (for those with back issues, backs can be supported with therma balls).  (3 sets of 15)

2) Medicine Ball Side Lunges - Lunge from side to side while holding medicine ball, extending the ball outwards.  (2 sets of 10 on each side)

3) Medicine Ball Chest Press - While your back rests on the stability ball, press the medicine ball upwards.  (3 sets of 20)

4) Medicine Ball Under Leg Pass - Start by standing with feet hips-width distance apart, holding a medicine ball between your hands, lift your right leg and pass the ball underneath it, transferring the ball from the right to the left hand. Lower the right leg. Lift the left leg and pass the ball from the left hand to the right.  (3 sets of 20)

Switch and Repeat