Daily Workout- January 7th 2011

Workout of the Day:

Strength Exercise (2-3 sets of 6-8 reps):
Push up

Circuit (8 reps for 8 minutes):
Dips
Squat w/band row
Split squat
Mountain Climbers



Instruction: Pick out a consistent time of day to strength train and devote 10-15 minutes to exercising on this day. Pencil this in to your schedule and perform each exercise for six reps for six minutes. Collect as many rounds as possible and post below


Daily Motivation:


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Daily Workout- January 10 2011

Workout of the Day: Week two:

Step #1: Strength exercise (2-3 sets of 6 to 8 reps)
Split Squat

Step #2: Circuit Training (Perform each exercise for 30 seconds. Repeat 2-3 times)
Shoulder taps
Band rows
Squat with curl



Instruction: Perform thirty seconds of each exercise back to back for a sixty second circuit in total. Perform circuit 3-5 times throughout the day. For weightloss, choose a consistent morning exercise time and remember to log your calories today!

Daily Motivation:

Daily Workout- January 4th 2011

Workout of the Day: Core Training

Exercises:
Deadbug Pullovers
Deadbug toe taps
Deadbug combo circuit


Instruction: Perform twenty seconds of each exercise back to back for a sixty second circuit in total. Perform circuit 3-5 times throughout the day. For weightloss, choose a consistent morning exercise time and attempt to perform 20-30 minutes of early morning cardio with a workout buddy.

Daily Motivation:

Daily Workout- January 3rd 2011

Workout of the Day:

Exercises:
Push ups
Squat w/band row
Split squat
Moutain climber
*Perform eight reps of each exercise as a circuit. Repeat circuit for eight minutes.



Instruction: Pick out a consistent time of day to strength train and devote 10-15 minutes to exercising on this day. Pencil this in to your schedule and perform each exercise for six reps for six minutes. Collect as many rounds as possible and post below


Daily Motivation:

Peak Fitness Workout Plan- Jan 2011

Workout Schedule Summary:

• Perform Strength Training/Conditioning three days per week
• Perform Plank/Deadbug circuits three days per week
• Perform Butt circuit two days per week
• For weightloss, perform 30-45 minutes each morning on an empty stomach or after your workout

Weekly Schedule:

• Monday- Peak Fitness or Conditioning Workout A + Plank circuit


• Tuesday- Stretch Routine + Deadbug circuit


• Wed- Peak Fitness or Conditioning Workout B + Butt circuit


• Thursday- Stretch Routine + Plank circuit


• Friday- Peak Fitness or Conditioning Workout A + Deadbug circuit


• Saturday- Challange workout or rest + Butt circuit
  
• Sunday- Stretch routine + Rest

Conditioning Workout A Instructions:

• Set a clock or stop watch for 8-10 minutes (time and reps indicated below the week column) and perform each exercise back to back for 8 to 10 reps.


• Achieve as many total rounds of the circuit as possible in allotted time and attempt to beat score with each workout.

Conditioning Workout B Instructions:

• Perform as many reps as possible of each exercise for 30-60 seconds before moving on to the next exercise listed in the circuit.
  
• Perform the total circuit 3 to 4 times (as listed below the weeks column) and record total reps per exercise.


• Attempt to beat this total with each workout.

Plank, Deadbug and Butt Circuit Instructions:

• Pick one exercise from each category and perform back to back


• Perform each exercise for 10-20 seconds before moving on to next exercise.


• In total, this circuit will last 60 seconds. Repeat for 3-5 times per day, attempting to add additional circuits per workout day


• Circuits can either be performed back to back or in 60 second increments and spaced throughout the day to save time.

Off-day Workout Routine video:


Plank circuit video:


Deadbug circuit video:


Butt circuit video:



Flexibility Routine video:


Warm up routine video: