"4 Routines From My Apartment"

“Return to Old Mill”

Thursday October 6th, 2011

Warmup:

10 reps of band curls

10 reps of single arm kettlebell extension

10 reps of single arm kettlebell shoulder press

Main:

3 rounds of 3 minute shadow boxing

3 rounds of 3 minute exercise

1st round- kettlebell single arm upright rows with squats

2nd round-kettlebell alternate swings with squats

3rd round-crunches

Friday October 7, 2011

“Total Body Circuit”

1. 100 crunches on ball

Arm Circuit: 3 cycles, 10 reps each

1. 1st cycle- Side Kettle Bell Raises, 2nd Cycle-Front Kettle Bell Raises, 3rd cycle-front barbell side raises
2. band curls, and 3rd cycle added single arm kettle bell curls
3. Single Arm Kettle bell extensions, and 3rd cycle overhead barbell extensions
4. Single Arm Kettle bell military press

Pyramids of pushups and crunches: 10 reps to 1 rep

1 round of 3 minutes kettle bell alternate swings with squats

Tuesday October 11, 2011

“300”

Warmup:

25 vertical pulls with band

25 horizontal pulls with band

2 minutes of barbell exercises with 12 reps for each exercise: bent over rows, curls, military press, upright rows, and squats with bar extended over my head

300: 30 reps for 10 exercises, and no rest between exercises

1. burpees

2. squats

3. crunches

4. mountain climbers

5. leg raises

6. bent over rows

7. pushups

8.alternate kettle bell swings with squats

9. kettle bell curls

1. kettle bell extensions

Wednesday October 12, 2011

“100s and 50s Total Body Superset Circuit”

Warmup:

2 rounds of 3 minute shadow boxing with 60 seconds of abs

Main:

Circuit 1-Arms, 2 cycles of 30 reps for shoulders, 25 reps for biceps, and 25 reps for triceps

Shoulders-15 reps for kettle bell front shoulder swings, and 15 reps of military press

Biceps-25 reps of bicep barbell curls

Triceps-25 reps of barbell extensions

End of 2 cycles for shoulders it was 60 reps, biceps it was 50 reps, and triceps it was 50 reps as well

Circuit 2- Shoulders,Traps, shoulders, chest, upper back, legs, and abs for total of 4 cycles

Shoulders and legs- Squats with kettle bell upright rows for 25 reps each cycle

Chest-barbell bench press on stability ball  for 25 reps for each cycle

Upperback- Barbell bent over rows for 25 reps for each cycle

Abs-Stability ball for 25 reps for each cycle