Advanced Workout Two

Warm up first. This is a combo of cardio and some strength exercises. Go through the circuit 4-6 times. Cool down afterwards and stretch

Exercise

Manual-Notes (if any)

Jump Rope (forward straddle)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth.
Continue for the prescribed number of jumps or time.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	2 minutes

Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	20 each leg

Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	1 minute

Jump Rope (1 leg 5x)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under one foot.
Continue jumping with the same foot for 5x and then shift to the other foot.
Continue for the prescribed number of jumps or time.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	2 minutes

Seated Russian Twist
Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	25 each side

Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Trainer's comments:

Sets	Reps	Weight/ Resistance
1	20