Frea Fitness - Be Strong - Get Healthy - Stay Fit
The "DO ANYWHERE" Workout
This week you only need a set of dumbbells, water & a sweat towel!
If you need more description of a move, email me at cmfrea24@yahoo.com & I'll write it out in more detail.
Have FUN!!!!!! Now go SWEAT!

Warm UP
20 Jumping Jacks                                
20 Walking Lunges
20 Spiderman Climb 10/side                         
Side Plank – Lift & lower. 10 ea. side  & 10 Sec. Hold
30 sec. Plank                                                                     
Glute Bridge (lift & lower hips 8-10x)
  
Workout – Perform each exercise for 45 sec./15 sec. rest
CIRCUIT 1 –
-Drop It Like It’s Hot: With 1 or 2 DB’s, start w/then @chest, squat reaching DB’s to the floor, stand & push them overhead then back down & drop them then perform 4 Squat Jumps & pick DB’s back up.
-Bleachers: Bulgarian Split Squat & Pop R Leg
-Bleachers: Bulgarian Split Squat & Pop L Leg
-L Pushup, alternating
- Rope Mountain Climbers 1 Leg Pushup, Turn & Drop
 
CIRCUIT 2 –
2 High Knees, 2 Inside Foot Taps,
-Right Side Reverse Lunge & Kick. 4 Bicep curls & 4 overhead presses on the kick.
-Left Side Reverse Lunge & Kick. 4 Bicep curls & 4 overhead presses on the kick.
- Rope Mountain Climbers
-1/2 Burpee & Pike Push up

 
CIRCUIT 3 –
-4 Wide Leg Punches & 2 Squat Jumps
-1 Arm Burpee R Arm
-Bent Over Row & Fly
-1 Arm Burpee L Arm
-4 Walking Planks & 4 Mt. Climbers leading w/heel.
 
CIRCUIT 4 – CARDIO 30/10
-Log Jump & 1 Leg Jump
-10 High Knees & Drop down to Superman then Banana back to High Plank 10 Mt. Climbers
-Good Mornings
-Unilateral Triceps Extension (switching arms ½ way through)
-Touch Knee & Star Abs. 5 Slow & 5 Fast


 Cool Down Walk 4- 5 min., Shoulder Stretch, Hip flexor stretch, Runner stretch, Cat-camel & Cobra

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