Strength & Conditioning Workouts

STRENGTH 

#1:

Repeat circuit 3x's

1) calf-raise squat with dumbbells (15 reps)

2) push-ups (12 reps)

3) single-leg deadlift with dumbbells (12 reps ea. leg)

4) walking lunges with dumbbells (20 reps)

5) inner thigh lifts (30 reps ea. leg)

6) tricep dips (12 reps)

#2: TRX sans TRX workout
1) hamstring curls on ball (12 reps, 15 sec. rest)
2) bridge/hip press with ball (12 reps, 15 sec. rest)
3) one-leg lunges (12 reps each leg, 15 sec. rest)
4) cycle jumps (20 reps, 15 sec. rest)
5) suitcase squats w. dumbbells (20 reps, 15 sec. rest)

CORE

#1:

Repeat circuit 3x’s

15-20 min

1) push-up position / opposite arm/leg raises (10 reps)

2) side plank (45 sec ea side)

3) ball knee-tuck (12 reps)

4) front plank (60 sec)

5) single-leg glute bridge (12 reps ea. leg)

6) medicine ball standing wood chops (12 reps ea. side)

#2: Michael Phelps Core workout

10-15 min

Repeat circuit 4x's with as little rest between exercises and sets as possible

1) Lying leg raise (12 reps)

2) Shoulder touches in plank position (20 reps)

3) High plank / Low plank switches (12 reps)

4) High plank holds (20 sec.)

5) Lying leg twists (12 reps)

#3: Be Iron Fit core workout

10-15 min

Repeat circuit 4x's with 1:00 rest between sets

1) Front plank (60 sec.)

2) Side plank with arm raise (30 sec. each side)

3) Bicycle crunches (20 reps)

4) Glute crunches (15 reps)

5) Lying leg raise (15 reps)