set – RiseSetOnline

After meals. Wait one hour to two, before starting vigorous exercises.

Warm Ups

deep breathing

trunk twists

stationary runs

forward bends

stampings

side bends

floor touches

russian dances

body raises

leg raises

thigh & leg flexions

bicycle rides

The idea is to breathe deeply at least twenty minutes a day

Calorie Burner

6xfifty jumping jacks

2xjog one mile

4xtwenty five push ups

4xtwenty five squats

twenty five mountain climbers

fifteen sec plank

thirty sec plank

forty five sec plank

60 sec plank

Burns

3×100 jumping jacks

3×100 mountain climbers

3×100 crunches

3xone mile runs

3×50 squats

3×50 burpees

120 jump rope skips

4×25 high knees

rest between sets as needed

Workouts To Try

Crazy Eights

8 sets 8 reps

Barbell Push Press

Burpee Box Jumps

Barbell Complex

6,5,4,3,2,1 reps

deadlift-high pull

squat clean

push press

bent over row

box jump

Level 1 Workout Plan

Monday & Thursday

bench press

incline press

pull overs

chin ups 50

bent over rows

deadlifts 3×10,6,4,failure

crunches 5×25

Tuesdays & Fridays

barbell clean & press

dumbbell lateral raises

heavy upright rows

3×10,6,4,failure

push presses

3×6,4,2,failure

standing barbell curls

seated barbell curls

close grip press

standing triceps extensions with barbell

wrist curls

reverse wrist curls

reverse crunches

5×25

Glute Work

30 jumping jacks

20 jumping jacks

20 lunges

10 squats

15 squats

10 plie squats x 2

20 side lunges

20 glute kickbacks x 2

15 short bridges

10 side leg circles per leg

Add Weight As Desired

Lower Ab Work

40 jumping jacks

30 jumping jacks

15 lying toe touches

10 roll ups

5 roll ups

3 lying leg raises

40 bicycle crunches

20 flutter kicks

10 seated knee tucks

10 reverse crunches

10 lunge twists

10 planks

Metcon Workout

100 squats

90 secs high plank

80 lunges

70 sit ups

50 mtn climbers

40 push ups

20 jump squats

10 burpees

Workout By The Swimming Pool

jumpig jacks 20 secs

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

incline push ups 16

knee push ups 10

push ups 8

wide push ups 8

cobra stretch 20 secs

chest stretches 20 secs

jump rope 120

mtn climbers 25

squats 25

lunges 30

high kees 25

calf raises 25

arm circles 50 f/b

Back Exercises

deadlifts

pullovers

t-bar rows

close grip pulls

dumbbell rows

cable rows

pull ups

wide grip pulls

chin ups

barbell rows

hyperextensions

machine rows

Add Up Wod

ten push ups

fifteen plank arm lifts

twenty turning kicks

twenty chest expansions

thirty ninja squats

forty punches

forty-five secs elbow plank

forty-five secs wall sit

Back Update

child pose 45 secs

reverse elbow push ups

10 reps

pull ups 15 secs x 2

inverted rows with chairs

15 secs x 3

Upper Body

pec deck flyes

incline dumbbell flyes

seated pulley rows

standing dumbbell laterals

alternate dumbbell presses

barbell upright rows

tricep push downs

bench tricep dips

standing barbell curls

alternate dumbbell curls

Training Days

Monday & Thursday

chest

abdominals

calves

shoulders

Tuesday & Friday

upper arms

forearms

calves

abdominals

thighs

Gym Workout

treadmill walk

treadmill jog

stairmaster

cycle

crunches

bench leg raises

roman chair sit ups

seated calf raises

one legged calf raises

lunges

leg curls

leg extensions

air squats

barbell squats

hack squats

leg presses

good mornigs

cable triceps press

skull crushers

barbell bent rows

lat pull downs

incline bench press

decline bench press

flat bench press

military presses

dumbbell side laterals

dumbbell front laterals

dumbbell around the worlds

UPPER BODY

barbell flat bench 4×4-8

dumbbell overhead press 4×4-8

vertical pull 4×4-8

dumbbell lateral raises 4×10-12

barbell rows 4×10-12

2020-01-01T00:00:00

days

hours minutes seconds

until

2020

Football Field Workout

Warm Up

Fifty Yards Each

High knee walks

High knee skips

High knee runs

Butt kicks

Straight leg walks

Straight leg skips

Backward runs

Back pedaling

Lunge walks

Walking push ups

Jumping jacks

Seal jacks

Split jumps

Workout

Start in push up position

Pop up

Sprint fifty yards

Walk/jog back

X 10

Thirty secs rest

100 yard sprint

100 yard jog

100 yard walk

X 2

Thirty secs rest

Sprint through twenty staggered cones

Walk or jog back

X 3

Thirty secs rest

X 3

Football Field Speed

Workout

One jog lap

Fifty yard side shuffle

Numbers sprint

Sixty secs rest

Line touch sprints

Thirty secs rest

Line touch sprints

One jog lap

Football Gym Training

Jump squats

5×10

Sixty secs rest

Dumbbell snatch

5×10/l/r

Ninety secs rest

Dumbbell push press

5×10

Ninety secs rest

Medball slams

3×10

Sixty secs rest

Sprint Workout

One hundred yards

X 2

Eighty yards

X 4

Sixty yards

X 6

Forty yards

X 8

Twenty yards

X 10

Mini band monster walks

Twenty steps per side

Mini band walks with arm drive sideways

Fifteen steps per side

elevated hip bridges

Fifteen

Jumping jacks

Fifty

Footballer

Twenty jumping t’s

Ten split squats

Ten body saws

Twenty side planks

Ten supermen

Ten secs star planks

Twenty secs elbow planks

Ten push ups

Power Sprinter

Wall high knees

Forty secs

Twenty secs rest

Wall sit

Forty secs

Twenty secs

Plank

Forty secs

Twenty secs rest

Sprinters

Forty secs

Twenty secs rest

Plank leg raises

Forty secs

Twenty secs rest

Plank jump ins

Forty secs

Twenty secs rest

Football Game Workout

First down

Twenty jumping jacks

Twenty five yard

Rush or reception

Ten squats

DUMBBELL WORKOUT

goblet squat

3×12

dumbbell press

3×12

rows

3×12

curls

3×12

overhead extensions

3×12

floor press

deadlifts

3×12

front raises

3×12

W.O.D.

CINDY

five pull ups

ten push ups

fifteen air squats

amrap in twenty minutes

CINDY XXX

10 pull ups

15 pull ups

20 push ups

20 pull ups

25 pull ups

30 air squats

30 push ups

30 pull ups

40 push ups

45 air squats

50 push ups

60 air squats

60 push ups

75 air squats

90 air squats

CINDY MODIFIED

1,2,3,4,5,6,7,8,910

clean-and-jerks

155/105lbs

5 pull ups

10 push ups

15 air squats

ten rounds for time

CINDY HARD

5 weighted pull ups

35/25lbs

10 incline push ups

30″/24″

15 air squats

45/35 lbs plate

WEEK ONE-DAY ONE

warm up

ankles-hips-shoulders twist

five each sidex5

hip bridge

elbow push-ups

6-8

bird dog

five each side

frog squats

world’s greatest stretch

five each side

inchworm

walking high knees

ten each side

walking quad pulls

ten each side

cradles

five each side

backwards hamstring

five each side

high knees

15 secs

butt kicks

run

one and a half miles

pull-ups

8-12×3

crunches

20-40×3

burpees

10×3

two minute rest

front plank

30-60 secsx5

side plank

30-60 secs/sidex5

knees to elbow

10-15×5

sandbag get-ups

10×5

flutter kicks

20/4cntx5

rest two minutes

crunches

2×100

run

one a half miles

roller

20-30

stretch

calf

hamstring

it band

quadriceps

groin

glute

middle & upper back

lats

hip extender rotator

hip flexor

hip adductor

mechanical bull
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