Warm up: 2 sets of 50 jumping jacks, 5 minutes rowing

Michelle Obama Workout Routine: (video below)
- 1 min Wall sit with arms extended
- 10 Plyometric Jumps
- 15 Push Ups
- Glute Bridge March 15 each side
- 15 Diamond Push Ups
- Side Plank 30 secs each side
- repeat circuit 4 times (beginners 3 times)

“I stand here today at the crosscurrents of that history – knowing that my piece of the American dream is a blessing hard won by those who came before me.”
- Michelle Obama
httpvp://www.youtube.com/view_play_list?p=4AB882BCD91DA743

Thanks, Daniel for the great arm workout!

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You will be 100% more effective with your workouts if you have a written plan. Commit to your written workout plan and bring the intensity..!

Warm up: 10 push ups, 10 pull ups (use leg band if needed), 10 sit ups, 10 lunges, 10 Diamond push ups, and 1k row

Upper Body Chest Workout Routine:

- You will do 20, 15, 10 and 5 of your body weight Dead Lifts and your body weight Olympic Incline Press. Modify the weight if needed.

- 20 reps Dead Lifts
- 20 reps Olympic Incline Press

- 15 reps Dead Lifts
- 15 reps Olympic Incline Press

- 10 reps Dead Lifts
- 10 reps Olympic Incline Press

- 5 reps Dead Lifts
- 5 reps Olympic Incline Press

This is a timed workout, have your dead lift bar and your incline press loaded with your body weight, and spotter if needed. Post your time and what weight/modifications you used.

Beginners/Intermediate: modify your weight to fit your level

httpvp://www.youtube.com/view_play_list?p=FB8D3EC32CAA5375

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Looking to increase size in your chest and build muscle? When you increase your weights, this is the best workout routine to achieve BIG results!

Warm up: jog 800 meters (2 laps around track) 10 minutes of indoor row

Chest and Back Workout Routine:

- Chest: Bench press & Back: Pull ups; Advanced add weighted belt, Beginners = do Lat pull downs instead

- 15, 10, 5, 3, 1 = these are the reps you will do for each exercise. Every new set go heavier on the weight (your max). If you fail to get the correct number you need to redo the set.

- Don’t give up! post your weights and time!

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You can do this workout every third day to stay conditioned.  It’s a simple workout that really challenges the chest, back and arms.   It’s a pyramid type routine.  In it, we do 2 push-ups for each pull-up.  The goal is to see how high you can get your reps.   Because you’re dropping for push-ups and jumping up for pull-ups, your heart rate will jump as well!

Start by doing one pull-up followed by 2 push ups.  After that, each number doubles until you’ve maxed out your upper body.

Pull-up, Push-Up:

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Warm up: 10 minutes on elliptical  machine, then 5 minutes indoor row

Chest Workout Routine:

- Dumb bell Incline Bench Press

- Push ups (double the reps)

- 15-12-10-8-15 reps

- This chest exercise is simple, all you need are dumbells. In the 1st round do 15 reps on the incline bench, once finished get on the ground and double the reps on push ups. Once done take a break and let your partner go. Each round try to go heavier on the weight and remember to double the reps on push ups. 5 total rounds. Post weight for each round.

Good weight (2 dumbells total weight) for advanced:
1 = 60 lbs
2 = 70 lbs
3 = 80 lbs
4 = 80 lbs
5 = 70 lbs

Good weight (2 dumbells total weight) for beginners:
1 = 16 lbs
2 = 20 lbs
3 = 30 lbs
4 = 30 lbs
5 = 20 lbs

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Warm up: jog 1 mile

Tabata Workout Routine:

- Exercise 1, Tabata Bench Press; do as many reps as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Men 135 lbs, Women 65 lbs, Beginners 45 lb bar.
Scoring – what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- Indoor Row for 2k

- Exercise 2, Tabata Push Ups; hands should be under the shoulders (not a wide hand position) do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes.
Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

- Post your score for the Bench and Push ups! Don’t give up!
httpvp://www.youtube.com/view_play_list?p=CFC7EE9E60F69484

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Warm up: Indoor row for 1k, or your choice of cardio equipment for 10 minutes, 1 minute planks

Chest Workout Routine:

- 10 Hang power cleans: 85 – 115 LBS men, 45 – 65LBS women (Don’t know how to do a hang power clean? Beginners = rest a light bar across chest with arms crossed and do front squats)

- 10 Pull ups, one hand overhand one hand underhand grip and switch off (use leg band if needed)

- 10 Diamond push ups

- 10 Bench Press reps, 60% of your max lbs

- 10 Standing Cable Flyes

- Do each exercise 10 times with no rest in between exercises. After you complete one full round, rest 1 minute and repeat. Do a total of 5 rounds or 1 round of 50 reps of each exercise.
httpvp://www.youtube.com/view_play_list?p=CB7397A1BBAC3F62

The word today is = effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

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This is a serious competition prep workout that the fitness professionals use. …Think YOU can do it??  Try and tell me what you were able to do! Beginners can split the workout up into separate days.

Workout:

LEGS:
10 squats alternating with 10 jump squats no weight all the way to 50 no break
Planks up on hands with 20-30 alternating knees touching to same side elbow
REPEAT squats and abs 2 more times adding 10 pound weights 2nd and 3rd set of squats 10 Power lunges and 10 burpees holding weights
Straight legged dead lifts 8-10 reps with heavy weight
Hanging leg raises
3 SETS EACH BACK TO BACK

CHEST:
Plyo push ups: with 2 step risers, place them 2 feet away from each other, get in push up position with hands on steps, with power bring hands down to floor landing in a push up, on the way up, walk hands up or push up with power landing hands on steps
Bicycles 20 reps, crunches 20 reps
3 SETS EACH

BACK:
Inverted pull up rows at smith machine
Dumbbell pullovers on ball
Plank on ball with alternating knee taps on ball
3 SETS EACH

SHOULDERS:
10 front raises, 10 lateral raises, 10 overhead press bringing arms all the way down and up
Planks on hands knees to elbows 20-30 reps
3 SETS NO REST BETWEEN SHOULDER EXERCISES

ARMS:
Chin ups
Triceps pushups on medicine ball
3 SETS EACH

Thanks Angelique for the awesome full body workout! Good luck in all your future competitions!

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To do a proper pull up; overhand grab the bar and pull up until neck reaches height of hands.

Warm up: 10 minute jump rope, 30 second plank (repeat once)

Workout:

- 1. Pull Ups 3-3-3-3-3-3 (6 sets of 3)

• Advanced = max weighted pull ups
• Beginners = use band for assistance

- 2. Advanced = Take your heaviest set (with the weight)  multiply that by 50% now do pull ups with that weight for a total of 50 reps for time, take short breaks as needed and post your time!

• Bodybuilder Example: if max set is 80 lbs do 40 lbs weighted pull ups
• Athelete Example: if max set is 40 lbs do 20 lbs weighted pull ups
• Intermediate Example: 50 reps no weight
• Beginners Example: 50 reps with knee band

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Warm up: jog 800 meters (2 laps around track), 2 sets of 20 push ups and 1 minute planks

Workout:

- Do each exercise 15 reps

1) Incline bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
2) Flat bench press; Adv = match your body weight, beginner = 40 to 60% of body weight
3) run 400 meters (1 lap around track)
4) Ring dip (Use leg band or spotter, Beginners do tricep dips on the bench with your feet on the floor)
5) Push press; Adv = match your body weight, beginner = 40 to 60% of body weight
6) run 400 meters (1 lap around track)

- Complete 3 rounds for time

Ring Dips

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