Workout Circuits

Gym Cycles:

Arms/Shoulders/Back
Legs/Chest

Everytime:
Core Exercises (12) (if it isn't back live - find another list... or maybe a Tai chi routine)

Home/work Cycles:

hammer curls
squats
S
dips
sit ups
push ups
jumping jacks
dumbbell swings
farmer's carry (large)

First thing in the morning:


Crunches - 29
Curls - 25
Tricep Dips - 28
Hammer Curl - 15
Lat Lifts - 24
Shoulders (Front) - 25
Push ups 25
Shoulders (Back) - 25
Calves - 29
Single Dumbell Shoulder Raise - 14  (large - both hands)
Squats - 27
Single large dumbell, both hands raises straight out in front to shoulder level 13
S
Farmers carry w/large dumbbells 10
Bulgarian Split Squats 5 each side
Garland Pose 24
Jumping Jacks - 48

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

Locust Pose - 26
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 and Downward Dog - 28
Low Lunge with Locust Arms - 24
Warrior I Pose (forward) 23
High Lunge with Cactus Arms - 24
Warrior II Pose (side) - 38
Scissor legs 30
Warrior III Pose 21
Locust Pose - 28
Reverse Prayer Pose 20 (perfect, then increase)
Shoulder and Neck Stretches
Camel Pose - 20 (still working to get there)
Squat - 27 (prayer hands version, no block)
Seated Forward Bend - 25 (perfect then increase)
Diamond Pushup - 10
Hamstring stretch w/ strap 24 (straight toward head)
Wide Legged Forward Bend 23
Hamstring stretch w/ strap 24 (one each angled across to the opposite side)
Superman 23
Hamstring stretch w/ strap 24 (one each outward same side)
Legs Up the Wall - 108
Sitting Lotus (switch legs, once each side) - 126
Knee to Elbow Plank 24
Side Plank 20
Dumbell Swings 11
Jumping Jacks 48

Weight Training:

1)
Lunges 18 (alternate - wear shoes)
Pushups 25
Barbell Squats 25
Standing overhead big dumbbell press 13
Standing Overhead Big Dumbbell Hammer Press (Variation) 13
1/4 bent dumbbell rows (Large: 10)

2) 
Single leg deadlifts  4
Burpees 5
Side Planks 24 (supporting arm bent for better support - when you can hold perfectly for a minute consider variations)
Straight leg lifts on back 14 (toward chest/head)
Glute bridge 24 (laying down pelvic thrusts, on the last one hold for the seconds equal to the reps)
Crab Pose 24

3)
Barbell Curls 20
Hammer Curls 7 (large)
Sitting small dumbell 15
Wrist Curl 16 (big dumbell)
Hand Grips (Times, break, then hold for seconds) 20
Exercise ball walk 18

4)
Horse 30
Calf Raises 20
Deep Knee Bends 20
Warrior Three 18
Small Dumbell Lunges 12
Large Dumbell walk 12

5)
Tricep Dips 20
Lat lifts 20
Dumbell Tricep Press - 13
Shoulder Press - front 20
Shoulder Press - back 20

6)
Push ups 23
Descending Push Ups 19
Elevated Push Ups 20
Four Limbed Staff Pose (Modified Plank) 35
Bear Walk 4
Plank Row 12 [small]

7)
S
Sit up toe touch 22
Crunches 22
Leg Lifts 8
Side leg lifts 22
On back, legs toward chest 22
Superman Pose 30

----------------------------------------------------

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)
Bodyweight Squats 27
Plank - on weight ball 64
Backward floor bridge plank - straightlegged 21
Backward floor bridge plank - bentlegged 21
Jumping Jacks 47
bathroom/chair dips 21
Legs elevated push ups 14
Calve lifts 31
Squats 21
Horse 26
Straight arm plank 105
Forearm plank 105
Side Plank - right/left 17
Twist stretch in chair or standing
Jumping Jacks 47
Push ups 27
Yoga side warrior pose 24
Yoga forward warrior pose 24
Yoga swan stretch - both legs 24
Yoga baby stretch 24
Face up cobra stretch & Down Face Dog 24
Push up stance/plank - alternating knee forward/back 32
Warrior II 35
Triangle Pose 25
Tree Pose 33 (work on v to the sky - both sides)
Jumping Jacks 47
Bridge Pose 64
Seated Forward Folds 30 (work on getting lower as you keep your back from bowing)
Camel Pose 12
Boat Pose 25
Backward Walking - 5
Toe to Heel Walking 5
Warrior III Pose 20
Forward Step Up and Down 14 (alternating each leg)
One foot up, hold position 35
Supine Transversus Abdominus Bracing with Leg Extensions (alternating, 13 each side)
High Lunge 24
Jumping Jacks 47
Supine Spinal Twist 24
Staff Pose 23
Upward Plank Pose 23
Extended Side Angle Pose 23
Half Splits 11 (shoes)
Pigeon Pose 24
Half Lord of the Fishes 11
Thunderbolt Pose w/neck stretches - always 20
Vajrasana (Thunderbolt Pose) with Gomukhasana (Cow-Face) arms 20
Breathing Exercise 6
Kneeling on the Floor 64
Jumping Jacks 47
Sit Cross-Legged (64 each way)
Garland Pose 24
Bridge Pose 33
Bear Plank 101
Bicycle Crunches 10 (perfect then increase)

S
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
Quadruped Hip Extension
Step Up
Dumbell Squats