courtesy of trainer Patrick Murphy, www.murphyfitness.net
5-10 minute warm-up @ 65-75% of maximum heart rate on elliptical machine.
Dynamic Stretching and Active stretching if needed.
As a trainer I always look for good posture and alignment, making sure the
glutes and core muscles are always activated, keeping Eva’s ears aligned with
her shoulders and hips, and her feet and knees straight ahead.
All exercises are 15-20 reps.
There is no rest between exercises in the superset (exercise 1 & 2).
There is a 30-45 sec. rest between the actual supersets.
Good for Full Body
1. Squats on Bosu dome with a shoulder press using the
5lb dumbbells
2. Jump squats with 8lb medicine ball
30-45 sec. rest
Good for Full Body
1. Walking Lunges with a 12lb bar overhead
2.
Alternating lunges in one place with 8lb dumbbells
30-45 sec. rest
Good for Shoulders, Chest and Core
1. Balance ball chest presses using
10lb dumbbells
2. Pike pushup combo with balance ball (body weight)
30-45 sec. rest
Good for Legs, Back and Core
1. Squats with cable low rows
2. Standing
bent over rows with 10lb dumbbells.
30-45 sec. rest
Good for Glutes and Stabilizers
1. Side steps with rubber band
resistance
2. Lateral ice skater jumps
30-45 sec. rest
Good for Triceps, core and stabilizers
1. Balance ball skull crushers with
15lb medicine ball
2. Standing tricep extension on cables
30-45 sec. rest
Good for biceps, core, and stabilizers
1. Standing on Bosu dome, 8lb
dumbbell hammer curls
2. Kneeling on Bosu dome, traditional dumbbell bicep
curls
30-45 sec. rest
Good for Abs/Core
1. Balance ball crunches with 5lb medicine ball
throw
2. Bicycles
30-45 sec. rest
Good for Core
1. Cable rotations
2. 8lb medicine ball wood chops
30-45 sec. rest
Good for Postural Muscles
1. Balance ball cobras
2. Superman
Copyright © 2024 by NBC Universal, Inc. All Rights Reserved.
This material may not be republished, broadcast, rewritten or redistributed.