Find the Right Motivation

Hello everyone!  Hope you had a great set of workouts last week - this week is similar.   You choose your cardio - whether it's a nice quick run outside, a cycle class or one of the HIIT options below; and then you have your lift.  You should perform the STRENGTH TRAINING SPLITS at least 1x each this week - even better if you can get both of the circuits in 2x this week.

HIIT OPTIONS: - choose 1 option daily
OPTION #1 - go thru 1x
10 Burpees without Pushup with Squat/Tuck Jump
5 Pushups
5 V-Ups
10 Side Burpees
5 Tricep Pushups
5 V-Ups
10 Burpees without Pushup with Squat/Tuck Jump
5 Pike Pushups
5 V-Ups
10 Side Burpees
5 Divebomber Pushups
5 V-Ups


OPTION #2 - go thru 2x
50 High Knees for Jump Rope Skips
10 Pushups
20 Toe Touches - legs straight up, reach arms to toes
50 Squat Jumps
10 Decline Pushups - feet higher than hands
20 Bicycles
50 Jump Lunges
10 Incline Pushups - hands higher than feet
20 Alternating Full Toe Touch - on back, arms overhead, legs straight - arm and opp leg lift up and meet


OPTION #3 - go thru 1x
100 Jumping Jacks or Jump Rope Skips
90 Mountain Climbers
80 Bicycle Crunches
70 Jump Lunges
60 Side Plank Drops (30 each side)
50 Squat Jumps
40 Pushups (10 normal, 10 tricep, 10 pike, 10 divebomber)
30 Lunge Back to Front Kick
20 Side Jump Lunges/Skaters
10 V-Ups


TRAINING SPLIT #1: CHEST AND BACK - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Lying Chest Press - heavy weight
Standing Double Arm Row - heavy weight
Decline Pushups
Lying Chest Fly - medium weight
Lying Pullover - heavy weight

TRAINING SPLIT #2:  ARMS AND SHOULDERS - do 12 to 15 reps of each of the exercises - go thru the circuit 3x
Bicep Curl to Overhead Press - medium weight
Lying Tricep Skull Crushers - medium weight
Cross Body Hammer Bicep Curl - medium weight - hold weights by your side, palms facing your body.  Curl the weight up and across your chest towards the opposite shoulder - but keep your elbow by your side.
Side Raise to Front Raise - light weight - perform a side raise, at shoulder height bring the weights to your front, keeping your arms straight, and then slowly lower them back down
Behind the Head Tricep Extension - medium to heavy weight

TRAIN WITH INTENTION!