Tuesday, May 06, 2014

Shawna's Sick Circuit Workout

Put a client through "Sick Shawna's Sick Workout" today. Sick arm shake at end...LOL!

1A) Burpees - 20 on, 10 off
1B) Jump Rope/Jumping Jacks - 40 on, 20 off
- 6 rounds
- no rest between rope/jacks and back to burpees

2A) Kettlebell Swing - 25 reps (53 pounder)
2B) Total Body Extension - 25 reps
2C) Stability Ball or Power Wheel Rollout - 25 reps
2D) Side Plank - 30 seconds per side

If you are ADVANCED
, there is no rest between exercises. You'll just rest 30 seconds at the end of the circuit and then repeat 3 more times.

If you're a BEGINNER
, do less weight, fewer reps, only 2 circuits, and take longer rest periods. This can be done as a standalone conditioning session, or fat loss finisher after any workout.

3A) TRX Row - 10 reps
3B) TRX Triceps extension - 10 reps
- No rest between exercises, repeat for 5 total circuits.

4) DB Curls with Palms Up - 8 reps, drop weight 50% and go to failure
- Rest 30 seconds
- Repeat until you've done 40 total reps

Shake arms, shake.

Old Cure reference for you there,


PS - Today's Kickbutt Mindset Tips:

"You cannot hang out with negative people and expect to live a positive life." - Joel Osteen

Trainers...remember for the benefit of your client: "They don't care how much you know until they know how much you care." – Cavett Robert

"Those who don't take personal responsibility or action will be in the same place 12 months from now...only older.." - Bedros Keuilian

Craig Ballantyne, CTT
Certified Turbulence Trainer

No comments: