50 Body Weight Exercises for Anywhere.
This is a great list to keep for travel and when you cannot get to the gym or do not have any equipment, or just want to change things up a bit! http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere-030612/
Cardio Strength Circuit
I often do this circuit if I am feeling sluggish and need a boost or if I do not have much time or equipment to do cardio. It's quick and effective and really gets your heart going!
50 Jumping Jacks
10 Push Ups
25 High Knees
10 Burpees
12 Lunges
25 Crunches
12 Squats
Push Ups
25 Crunches
10 Push Ups
10 Burpees
12 Lunges
50 Jumping Jacks
12 Squats
10 Push Ups
25 High Knees
Repeat 2 to 3X for maximum results!
50 Jumping Jacks
10 Push Ups
25 High Knees
10 Burpees
12 Lunges
25 Crunches
12 Squats
Push Ups
25 Crunches
10 Push Ups
10 Burpees
12 Lunges
50 Jumping Jacks
12 Squats
10 Push Ups
25 High Knees
Repeat 2 to 3X for maximum results!
My Current Fitness Plan (I like to change it up every couple weeks. I do a program for a minimum of 4 weeks and a maximum of 12 weeks)
If you can get 12 reps bump the weight up 5 pounds!!
Exercises with the same number are done one right after the other!
Yes you will see I am a running freak.. I run well on the treadmill when I can see my distance and time it motivates me to run faster and harder. Which is one reason it is hard for me to build muscle, but during the upcoming winter months I do plan to ease up on the cardio.
Monday Legs/Abs:
10-20min warm up elliptical
Jump Squats 3x10-12
1A. Leg Press 4x10-12
1B. Leg Curl 3x10-12
2A. Leg Extensions 3x10-12
2B. Goodmornings 4x10-12
DB Lunges 3x10-12
3A. Crunches 3x15-25
3B. Weighted decline situps 3x10
3C. Oblique crunches 3x15-25
20 min treadmill HIIT
Tuesday Back/Shoulders:
10-20min warm up elliptical
1A. DB Military Press 3x10-12
1B. DB Rows 3x10-12
2A. Side DB Raise 3x10-12
2B. Lat Pulldowns (Wide, Close, Reverse) 3x10-12
3A. BB Upright Row 3x10-12
3B. Delt Raises 3x15
20 min cardio incline run on treadmill
Wednesday Chest:
10-20min warm up on elliptical
1A. Incline DB Press 3x10-12
1B. Push ups 3x15
2A. DB Bench Press 3x10-12
2B. DB Flyes 3x10-12
BB Bench Press 3x10-12
20 min HIIT treadmill
Thursday Cardio/Abs:
40 min Cardio run outside or treadmill
1A. Knee ups 3x15-25
1B. Crunches 3x15-25
1C. Side Plank 3x1min
Friday Arms:
10-20 min warm up elliptical
1A. BB curls 3x10-12
1B. BB Nose Breakers 3x10-12
2A. Close Grip EZ bar curls 3x10-12
2B. Tricep kickbacks 3x10-12
3A. DB Curls 3x10-12
3B. Bench Dips 3x20
4A. Hammer Curls 3x10-12
4B. 1DB overhead Extensions 3x10-12
5A. Cable Curls 3x10-12
5B. Tricep Pushdown 10” 3x10-12
20min HIIT treadmill
Saturday Cardio/Abs:
40 min Cardio outside run or treadmill
1A. Decline Crunches 3x15-25
1B. Leg lifts off bench 3x15-25
1C. DB Oblique side bends 3x15-25
Sunday Nothing:
Absolutely NO EXERCISE!! Let your body rest, eat well and rest up, Monday is going to hurt :)
Exercises with the same number are done one right after the other!
Yes you will see I am a running freak.. I run well on the treadmill when I can see my distance and time it motivates me to run faster and harder. Which is one reason it is hard for me to build muscle, but during the upcoming winter months I do plan to ease up on the cardio.
Monday Legs/Abs:
10-20min warm up elliptical
Jump Squats 3x10-12
1A. Leg Press 4x10-12
1B. Leg Curl 3x10-12
2A. Leg Extensions 3x10-12
2B. Goodmornings 4x10-12
DB Lunges 3x10-12
3A. Crunches 3x15-25
3B. Weighted decline situps 3x10
3C. Oblique crunches 3x15-25
20 min treadmill HIIT
Tuesday Back/Shoulders:
10-20min warm up elliptical
1A. DB Military Press 3x10-12
1B. DB Rows 3x10-12
2A. Side DB Raise 3x10-12
2B. Lat Pulldowns (Wide, Close, Reverse) 3x10-12
3A. BB Upright Row 3x10-12
3B. Delt Raises 3x15
20 min cardio incline run on treadmill
Wednesday Chest:
10-20min warm up on elliptical
1A. Incline DB Press 3x10-12
1B. Push ups 3x15
2A. DB Bench Press 3x10-12
2B. DB Flyes 3x10-12
BB Bench Press 3x10-12
20 min HIIT treadmill
Thursday Cardio/Abs:
40 min Cardio run outside or treadmill
1A. Knee ups 3x15-25
1B. Crunches 3x15-25
1C. Side Plank 3x1min
Friday Arms:
10-20 min warm up elliptical
1A. BB curls 3x10-12
1B. BB Nose Breakers 3x10-12
2A. Close Grip EZ bar curls 3x10-12
2B. Tricep kickbacks 3x10-12
3A. DB Curls 3x10-12
3B. Bench Dips 3x20
4A. Hammer Curls 3x10-12
4B. 1DB overhead Extensions 3x10-12
5A. Cable Curls 3x10-12
5B. Tricep Pushdown 10” 3x10-12
20min HIIT treadmill
Saturday Cardio/Abs:
40 min Cardio outside run or treadmill
1A. Decline Crunches 3x15-25
1B. Leg lifts off bench 3x15-25
1C. DB Oblique side bends 3x15-25
Sunday Nothing:
Absolutely NO EXERCISE!! Let your body rest, eat well and rest up, Monday is going to hurt :)