Warner Workouts

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Oct 6, 2010

Circuit 3 – Abs, Legs, Chest, Glutes w/Medicine Ball (15 min.)

1) Medicine Ball Obliques - Lie on your back and raise your legs with your knees bent.   Holding a medicine ball between your knees rotate your legs to the side and then    return to the starting position. Repeat to the other side.  (3 sets of 20)

2) Forward/Backward Lunge with Medicine Ball - Lunge forward holding medicine ball    and hold, return to standing position lunge backwards and hold.  (3 sets of 10- hold for 5 sec.)

3) Medicine Ball Squat Holds - Hold medicine ball chest level, squat half way and hold, squat to ¾  and hold, squat to half and hold, slowly return to standing position. (3 sets-15 sec for each hold)

Switch and Repeat

Circuit 4-Abs, Legs, Chest, Glutes  (15 min.)

1) Reverse Crunch - Lie on mat and place your hands to your side. Bring your knees toward your chest until legs are bent 45-90 degrees. Contact the abs to curl the hips off the floor, reaching the legs toward the ceiling. Lower and repeat.    (3 sets of 15)

2) Scissor Leg Lift - Lay on your side, lift one leg approx. 45 degrees and hold.  (2 sets of 20 on each side)

3) Chest Fly - With Dumbbells in each hand, extend arms outward and bring into chest.   (3 sets of 15)

4) Dynamic squats - start with legs together, hop+spread legs shoulder width apart, squat as soon as feet touch ground, hop+feet together. (those with knee injuries can do modified w/feet shoulder width apart and squat).  (2 sets of 20)