Week 1 Workout 2: Full Body Training

Week 1 Workout 3: HIIT
November 19, 2016
Week 1 Workout 1: Full Body Circuit
November 19, 2016
Week 1 Workout 3: HIIT
November 19, 2016
Week 1 Workout 1: Full Body Circuit
November 19, 2016

Week 1 Workout 2: Full Body Training

Air squat down

Today you will have TWO options: a cardio session to really crank up your heartbeat, OR a weight circuit that works your chest, core, and legs.

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

OPTION ONE      High Intensity Spark-time Cardio

EXERCISE

BURPEES          150 reps x 1round

img_0387 img_0390
img_0388 img_0391

img_0389 img_0392

 

OPTION TWO     Weight Circuit

Rest one minute between each exercise and repeat the entire circuit for 10 times. 

EXERCISE 1

PUSH-UPS         15 reps

Beginner: Push-ups on knees

Pushup on knees down

Pushup on knees up

 

  1. Begin in plank position on your knees with hands slightly wider than shoulder width.
  2. Keeping spine neutral, bend elbows and lower upper body towards floor.
  3. Press into floor, extend elbows and bring upper body back to your starting position.
  4. Repeat.

Advanced: Standard push-ups

Standard Pushup

 

 

  1. Begin in plank position with hands slightly wider than shoulder width and legs extended.
  2. Keeping spine neutral, bend elbows and lower upper body towards floor.
  3. Press into floor, extend elbows and bring upper body back to your starting position.
  4. Repeat.

 

EXERCISE 2

KNEES TO CHEST          15 reps

Beginner: on a yoga mat

Knee to Chest down

Knees to chest up

  1. Lying flat on a yoga mat with legs extended and slightly off the floor.
  2. Bring both knees up to your chest slowly.
  3. Extend your legs to the starting position.
  4. Repeat.

Advanced: on a bench or chair

Knee to chest on bench 2
Knee to chest on bench 1

 

  1. Sitting on a bench or chair with both legs extended and balanced.
  2. Bring both knees up to your chest slowly.
  3. Extend your legs to the starting position.
  4. Repeat.

 

EXERCISE 3

SQUATS          15 reps

Beginner: squats with body weight

Air Squat up

Air squat down
  1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent.
  2. Bring your arms to chest height and extended and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
  3. Bring your body back to the starting position.
  4. Repeat.

Advanced: squats with dumbbells

 

  1. Position your feed into a slightly wider than shoulder width with your toes slightly pointed out and knees lightly bent. Bring the dumbbells up to shoulder height with elbows close to your body.
  2. Keep your arms steady and descend into a squat by pushing your hips backwards. Continue down until your upper legs are about parallel to the floor.
  3. Bring your body back to the starting position.
  4. Repeat.

NOW REPEAT THE CIRCUIT FOR 10 TIMES.

Wow that was a WORKOUT! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach