Okay, I know not everyone looks forward to winter. But, for those who do, here’s a workout to get those legs, and core ready for everything winter.
Warm up gradually with 10-15 minutes of cardio work of your choice. For the exercises, perform each, for at least 30 seconds (longer if you’re already in pretty good shape). Do this at least 3 times through, resting for 1-3 minutes at the end of the circuit. No resting until you get through all the exercises.
Enjoy!
Round 1
Lower Body
TRX Squat
8 Reps
TRX Front Squat
8 Reps
TRX Step Back Lunge
8 Reps
(repeat)
Round 2
Upper Body
TRX Chest Press
30 Seconds
TRX Row
30 Seconds
TRX Curl
30 Seconds
TRX Chest Press
30 Seconds
TRX Row
30 Seconds
TRX Tricep Extension
30 Seconds
Round 3
Core/Shoulders
TRX W Fly
8 Reps
TRX Y Fly
8 Reps
TRX T Fly
8 Reps
(repeat)
10 Box jumps
(Only as high as you can jump)
On the Box jumps try to land on top of the box as quietly as possible. Like the
worlds best ninja.
20 Lunges
(Bodyweight or jumping if bodyweight is too easy)
For the Lunges make sure you knee stays directly over you heel and
does not protrude over your toes.
30 Kettlebell Swings
(As high as you can go comfortably)
During the Kettlebell Swings make sure you are swinging with the leg and hips and not your lower back. However make sure to keep that lower back straight.
3 Rounds for time
PUSH!!!!
10 Handstand Pushups or Overhead Press
20 Dips / Assisted Dips or Bench Dips
30 Pushups / Knee Pushups or Bench Pushups
3 Rounds for time
PULL!!!!
10 Inverted row
20 TRX Curls or Bicep curls
30 Pullups or Assisted Pullups or Pulldowns
3 Rounds for time
A stopwatch is preferred for these workouts so you can tell exactly how long you take. There are no scheduled rest beaks. As soon as you finish a round you start right on the next one. However, BREAK WHERE IS NEEDED FOR YOU. If your biceps are hurting like someone lit them on fire (they will feel like someone lit them on fire) then rest, shake it out and then continue. If you get only one rep at a time then keep trucking a long : )
10 – Overhead Press
20 – Pull ups or jumping pull ups
30 – Push ups or knee push ups
40 – Sit ups
50 – Body Squats
3 Rounds
Time yourself on how fast you can complete the entire workout from your first overhead press to your last body squat.
Then in a week or two come back to the workout
and try to beat your time.
ZIN 30 Sneak Peek from Zumba Fitness on Vimeo.
FM Squat Row
Weight = 35
Reps = 20
Sets = 3
Assisted Pullup
Reps = 20
Sets = 3
Situps
Reps = 20
Sets = 3
Smith Machine Inverted Row
Reps = 15
Sets = 3
Smith Machine Pushup
Reps = 20
Sets = 3
Step Up (18”)
Reps = 20 (each leg)
Sets = 2
FM Twist
Weight = 20
Sets = 20
Reps = 20 (each side)
CARDIO (45 min total)
Cybex Stairclimber (quickstart)
Resistance = 35-50 Steps/Min = 70 - 95
Incline = 8 Time = 15 – 25 Min
Time = 25 - 35 Min
By - Grant McHaney NASM CPT (National Academy of Sports Medicine Certified Personal Trainer), CF-L1 (CrossFit Level 1 Certified), CAP (Certified Awesome Person)
Warm up: Practice getting your rhythm down with your jump rope and trying to land on your toes and quietly like the Worlds Best Ninja (WBN). There is one main rule for this workout. If you mess up or have to stop during you jump rope you have to go to the last 10. Example. You are at 48 jumps and mess up on 49 jumps. You go start jumping again at 40 jumps. Oh and it is all as FAST as you can!!! Time yourself and try it again in a couple of weeks and compare your new time to your previous one..
100 Jump Rope
10 Burpees
90 Jump Rope
9 Burpees
80 Jump Rope
8 Burpees
70 Jump Rope
7 Burpees
60 Jump Rope
6 Burpees
50 Jump Rope
5 Burpees
40 Jump Rope
4 Burpees
30 Jump Rope
3 Burpees
20 Jump Rope
2 Burpees
10 Jump Rope
1 Burpee
I challenge anyone and everyone who would like to try this to beat my personal time of 7 minutes and 24 seconds.
Monday - Friday
5:00am-10:00pm
Saturday - Sunday
7:00am-7:00pm