Warner Workouts

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Sep 17, 2010

Lower Body Circuit #3 – GLUTES

1. Front Squat with Weights (15)

2. Ski Lunges – lunge side to side, feet on ground, shift body weight back and forth (15)

3. Alt Squat Kicks – Squat and kick to the side (15)

4. Power Burn – Front Squat / Ski Lunges / Alt Squat Kicks (10 reps all at once)

Upper Body – Circuit #1 – CHEST

1. Chest Press (15)

2. Reverse Flys – turn pinkys in, twist to the top (15)

3. Alt Presses – alternating, pushing hand with dumbbells to ceiling (15)

4. Power Burn – Chest Press / Reverse Flys / Alt Presses (10 reps all at once)

Upper Body Circuit #2 – BACK

1. Wide Row – knees bent, feet shoulder width apart, bending over, arms out with weights, palms facing down, elbows up toward ceiling, squeezing back (15)

2. Renegades – down on ground with weights, alternate rowing (15)

3. Dumbbell Pull Over (floor) – hold weight both hands over head and back down on mat (15)

4. Power Burn: Wide Row / Renegades / Dumbbell Pull Over (10 reps all at once)