Monday, June 27, 2022

Workout Circuits

Cycles:
curls
dips
S
squats
sit ups
push ups
jumping jacks

First thing in the morning:

Crunches - 27
Curls - 25
Tricep Dips - 26
Hammer Curl - 12
Lat Lifts - 22
Shoulders (Front) - 25
Push ups 24
Shoulders (Back) - 25
Calves - 27
Single Dumbell Shoulder Raise - 12  (large - both hands)
Squats - 25
Single large dumbell, both hands raises straight out in front to shoulder level 11
Farmers carry w/large dumbbells 10
Jumping Jacks - 47

Last Thing at Night: (Yoga For Countering Sitting/Work )

Locust Pose - 25
Hand and Knees Wrist Stretch - 10 (read instructions, do it carefully, stay at 10 till you can perfect it)
Modified Side Plank Pose - 20 (perfect, then increase)
Cobra Pose - 27 and Downward Dog - 27
Low Lunge with Locust Arms - 23
Warrior I Pose (forward) 22
High Lunge with Cactus Arms - 23
Warrior II Pose (side) - 37
Scissor legs 28
Locust Pose - 27
Reverse Prayer Pose 20 (perfect, then increase)
Shoulder and Neck Stretches
Camel Pose - 20 (still working to get there)
Squat - 26 (prayer hands version, no block)
Seated Forward Bend - 25 (perfect then increase)
Diamond Pushup - 9
Hamstring stretch w/ strap 23 (one each straight toward head, one each angled to the opposite side, one each outward)
Wide Legged Forward Bend 22
Superman 22
Legs Up the Wall - 107
S
L Handstand 10 (perfect, then increase)
Sitting Lotus (switch legs, once each side) - 124
Butterfly Pose (forward stretch, then hands behind back - focus on inner thighs stretching) 10
Knee to Elbow Plank 20
Jumping Jacks 46


Weight Training:

1)
Lunges 16 (alternate - wear shoes)
Pushups 24
Barbell Squats 24
Standing overhead big dumbbell press 12
1/4 bent dumbbell rows (Large: 9)

2) 
Single leg deadlifts  4 
Burpees 4
Side Planks 23 (supporting arm bent for better support - when you can hold perfectly for a minute consider variations)
Straight leg lifts on back 13 (toward chest/head)
Glute bridge 23 (laying down pelvic thrusts, on the last one hold for the seconds equal to the reps)
Crab Pose 23

3)

Barbell Curls 19 
Hammer Curls 14 (alternating)
Sitting small dumbell 14
Wrist Curl 15 (big dumbell)
Hand Grips (Times, break, then hold for seconds) 19
Exercise ball walk 16


4)
Horse 29
Calf Raises 19
Deep Knee Bends 19
Warrior Three 17
Small Dumbell Lunges 10
Large Dumbell walk 12

5)
S
Counter Dips 7
Tricep Dips 18
Lat lifts 18
Dumbell Seated Tricep Press - 16
Shoulder Press - front 18
Shoulder Press - back 18

6)
Push ups 21
Descending Push Ups 17
Elevated Push Ups 19
Four Limbed Staff Pose (Modified Plank) 33
Bear Walk 2
Plank Row 8

7)
Sit up toe touch 21
Crunches 21
Leg Lifts 7
Side leg lifts 21
On back, legs toward chest 21



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Work Routine:

Crunches 16 (method B - #11)
Airplane 16
Tree Pose 23
Standing Bow Pose - 22
Dumbell Curl 12
Tennis Ball on the wall
Back Roller
Goblet Squat w/ dumbell - 22
Arm Stretches, door frame, up & down - 5
Straight arm stretches on door frames - 22
Jumping Jacks 47
Arnold Press - 11
Sitting, diamond leg, forward stretch - 22
Sitting, one leg extended - other brought in foot against crotch, side stretch - 22
Rotating shoulder shrugs (forward/backward) and neck stretches
Pointer stretch - ground 26
Dead bug stretch - ground 26
Interlaced hands shoulder stretch - top of head, behind and above. Then interlaced behind lower back.
Zottman Curl - 10 (little dumbell - look at example, keep arms against side on the down motion)
Opposite arms above and below (stretching upward downward) & gentle swing of arms/torso
(R/L)Calf/tendon and backward knee stretches
Jumping Jacks 47
Farmers Walk - 12
Dumbell Shoulder Press 24 (large, alternating)
Sitting in chair, cross leg, knee lift-stretch - 22
Sitting in chair, forward toward toe stretch - 22
Cross Body Hammer Curl - (large dumbells - 14 alternating arms)
S
Bodyweight Squats - arm upraised straight and along the head - 26
Plank - on weight ball (63)
Backward floor bridge plank - straightlegged 20
Backward floor bridge plank - bentlegged 20
Jumping Jacks 46
bathroom/chair dips 20
counter dips 5
Legs elevated push ups 13
Calve lifts 30
Squats: partial 20
Horse 25
Straight arm plank 104
Forearm plank 104
Side Plank - right/left 16
Twist stretch in chair or standing
Jumping Jacks 46
Push ups 26
Yoga side warrior pose 23
Yoga forward warrior pose 23
Yoga swan stretch - both legs 23
Yoga baby stretch 23
Face up cobra stretch & Down Face Dog 23
Push up stance/plank - alternating knee forward/back 30
Warrior II 34
Triangle Pose 24
Tree Pose 33 (work on v to the sky - both sides)
Jumping Jacks 46
Bridge Pose 63
Seated Forward Folds 29 (work on getting lower as you keep your back from bowing)
Camel Pose 11 
Boat Pose 24
Backward Walking - 4
Toe to Heel Walking 4
Forward Step Up and Down 11 (alternating each leg)
One foot up, hold position 34
Supine Transversus Abdominus Bracing with Leg Extensions (alternating, 12 each side)
High Lunge 23
Jumping Jacks 46
Supine Spinal Twist 23
Staff Pose 22
Upward Plank Pose 22
Extended Side Angle Pose 22
Half Splits 10 (need to perfect, then increase)
Pigeon Pose 23
Half Lord of the Fishes 10 (need to perfect, then increase)
Thunderbolt Pose 23
Breathing Exercise 5
Kneeling on the Floor 63
Jumping Jacks 46
Sit Cross-Legged (63 each way)
Garland Pose 23
Bridge Pose 32
Bear Plank 100
Bicycle Crunches 10
Hollow Body Hold 32
Pilates Swimming 5
Sphinx Reaches 4
Prone IYTs 5 each
Sumo Squat 21
Jumping Jacks 46
Plank, knee toward chest (alternating) 20
Palloff Press 10
Stir the Pot 2
Kneeling Ball Roll Out 5
Rotational Ball Slam
Back roller, on the ground, out and back & hand ball massage 2
Dolphin Pose 20
Jumping Jacks 46
Warrior 3 Pose 20
Warrior 4
Warrior 5













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