Warner Workouts

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Sep 17, 2010

Upper Body Circuit #3 – BIS/TRIS/SHOULDERS

1. Close Grip Hammer Curl – knuckles out, bicep curl (15)

2. Straight Arm Kick Back – flat back, elbow facing back wall and extend in hammer grip to the back wall, return to start and repeat (15)

3. Arnold Press – military press, bottom of contraction, bring elbows in (15)

4. Power Burn: Close Grip Hammer Curl / Straight Arm Kick Back / Arnold Press (10 reps all at once)

AB’S Circuit #1 – UPPER ABS

1. Straight Leg Crunch – crunch with back on mat, legs straight in front (15)

2. Legs Up Crunch – legs are straight up, back on mat, crunch (15)

3. Tall Sit Up – sit up, come up 45 degrees then do a full sit up (15)

4. POWER BURN: Straight Leg Crunch / Legs Up Crunch / Tall Sit Up (10 reps all at once)

AB’S Circuit # 2 – LOWER ABS

1. Reverse Crunch – knees bent 90 degrees, sit up, feet on ground (15)

2. Single Leg Jack (ALT) – touch one toe, lower alternating. (15)

3. Power Burn: Reverse Crunch / Tummy Tuck / Single Leg Jack

          (6 each side for single leg jacks)

ABS CIRCUIT #3 – OBLIQUES

1. Sumo – Stand with your feet wider apart than shoulder-width, as shown. Turn your toes out about 45 degrees. Keep your shoulders back and your hips tucked (15)

2. Windshield Wipers – light crunch, shoulder blades off the floor, feet off the ground, knees wipe side to side (15)

3. Side Planks (ALT) – body position (sideways), palm on ground, arm straight, feet placed on top of each other, body off the ground (1 min)

4. Power Burn:  Sumo / Windshield Wipers / Side Planks (6 each side) – (10 reps all at once)