February Workout of the Month

UncategorizedPublished February 2, 2013 at 6:12 pm No Comments

To be done 1-2 times each week in February.  This workout can be broken up as a 2-day plan; warm-up, core and cool down included in both days – one day arms, one day legs.

Always foam roll and stretch before and after your workouts.

WARMUP: 15 minutes on cardio equipment of your choosing (or outdoors)

: 4 sets, 15 reps

–       Crunches

–       Army crawls

–       Reverse crunches

–       Mountain climbers (int opt – forward and corner; adv opt – running)

ARMS: 3 sets of each exercise; choose challenging weight:

–       12 Preacher curls

–       12 Each leg – single leg, reverse bicep curls

–       12 Bench supine tricep kickbacks

–       20 Tricep pushups (int opt – single leg; adv opt with med ball)

–       12 Seated shoulder presses

–       20 Push press

LEGS: 2 sets, 15 reps (adv opt – 3-4 sets, 10 reps – HEAVY):

–       Back squats

–       Front squats

–       Overhead squats (beg opt – no weights, adv opt – weighted bar)

COOLDOWN: 10 minutes on cardio equipment of your choosing (or outdoors)

If you have any questions or would like further modifications, please remind me during your session.


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