Row-Box-Kettlebell Workout. TOTAL BODY

Love this workout! Total body fat burn... Good Luck!! 

-If you do not have access to row machine you can walk on treadmill incline of 5 speed of 4.

Workout:

Warm Up:

5:00 Row Machine

2:00 Jump Rope

5:00 Row Machine

straight from row machine from warm up to this workout with little rest!!! 

1:00 Battle Rope Single (on tire)

1:00 Frog Squat with a Row 25lb KB

1:00 Battle Rop Double (on tire)

1:00 Deadlift 25lb KB

1:00 Frog Squat with a Row 25lb KB

2:00 Walking Lunges with Shoulder Press

1:00 TRX Pull Up

2:00 Walking Lunge with Shoulder Press

1:00 TRX Pull Up

Boxing Gloves On:

-Do this twice

Rapid Fire (square up on bag) :30

Explosions :30

Squatted Rapid Fire :30

Plyo Lunges :30

Flurries (boxing stance one foot back) :30

Froggers :30

Flurries :30

Burpees 1:00

Rest 1:00 and Repeat

Abs:

-Do this twice

KB Swings :30 20 lb KB

Squat and Press KB R :30 15lbs

Squat and Press KB L :30 15lbs

Explosions with 15lb KB :30

Swoop Lunge R :30 with 15lb KB

Swoop Lunge L :30 with 15lb KB

If time left:

Row 2:00

Mountain Climbers on Bosu 1:00

Jump Rope 1:00

Row 2:00

FIT Boxing Workout Video

FIT Boxing Workout
Click Here: FIT Boxing Workout Video

FIT Leg Workout Video

FIT Leg Workout Video

Click Here: FIT Leg Workout Video

Total Body Workout Video

Total Body FIT Workout Video:

Click Here: Total Body FIT Workout Video

5 Recipes to help you stay Hydrated!

Recipes to help you stay hydrated!!
Click Here: 5 Recipes to help you stay Hydrated

Core Workout Video

Core Workout Video you can do anywhere!
Core Workout Video

Robins & Morton Workouts 5/14 and 5/16

Workout 1: 5/14

Squat and Press 2x30 5lbs

Rapid Fire 2x100 singles 5 lbs

Shoulder Press 2x30 5lbs

Squatted Rapid Fire 2x100 singles 5lbs

Pulsing Squats w weights at chest 2x30 5lbs
Basic Squat 2x30 weights by side 5lbs

Push-up with a Row 2x30 5lbs

Lateral Raise from knees 2x30 5lbs

Basic Push-up 2x30

Cross Over Crunch 2x30 5lbs lay on back arms extended crunch all the way up bring R hand to L Toe then alternate 

Slow Bike 2x50

Basic Crunch 2x50

Bicep Curls palms up and out by shoulders- 2x20 raise arms to shoulder level palms up and curl weights in and back out

Flurries 2x100 singles 5lbs

Alternating Side Bends 2x30 5lbs

Tricep Overhead-weights over head take behind head and back up 2x20 2 5lb weights 

Basic Butt Up 2x30

Quick Bike 2x100

Turtle R 2x20

Turtle L 2x20

Workout 2: 5/16

All of this whole workout is w 5lb weights 

Rapid Fire 2x100 singles

Flurries 2x100 singles

1's 2x50

2's 2x50

Lateral Raise 2x30

Shoulder Press 2x30

Tricep Kickbacks 2x30

Push-ups 2x50

Toes out Squat 2x30

Lateral Lunge R 2x30 L 2x30

Basic Squat 2x30

Out and Back on Mat 2x20 R then L

Pulse Back R and L 2x20 (after kick backs on each leg)

Toes out Pulsing Squats 2x30

One Arm Windmill 2x20 R and L

KB swings w 2 5 lb weights 2x30

WoodChop R 2x20 L 2x20

Bike bike butt up 2x20

Feet straight up drop R then L leg 2x30 singles

Basic Buttup feet straight up 2x30

Back to 1st arm set do it once :)

Haley Young

205-382-7952

Email: studiofitness1@gmail.com

Blog: www.haleyyoung.blogspot.com

Web Page: www.studiofitnessllc.com

Workout 4-9-13 Robins and Morton

Stretch

Do this 3 times as quick as you can!

Jog to Cone and Back

30 Pushups

30 Basic Crunches

30 Slow Bike

30 Tap for Toes (feet straight up hands reaching for toes)

30 Basic Buttup (feet at 90 degrees lift butt up and back down… lower ab)

30 Plank Taps (Plank Tap R hand to L shoulder and L hand to R shoulder) 

100 Single Rapid Fire 5lbs

100 Single Flurries (one foot back)  5lbs

30 Shoulder Press (over head)

30 Squat and Press 5lbs

30 Walking Lunges with 5lbs

Jog to Cone and Back

30 Explosions or Quick Squats

30 Froggers or Plank R and then L Leg in

30 Alternating Side Bends (weights at shoulders bend to the R and then bend to the L)

Miami Workouts on the BEACH!

These are great to do if you do not have much time or want a cardio, fat burning challenge!

Miami Workouts:

#1  Great Cardio Workout if you are at the beach, ect. Can do anywhere!

Total Body no weighs:

-Go thought this twice as quick as you can

50 Single Walking Lunes

50 Explosions

30 Quick Squats

30 Toes Out Squats

30 Squat and Tap (toes out jump in and back in)

20 Plyo Lunges ( 1,1, 2,2)

20 Revere Lunge R

20 Reverse Lunge L

20 Skater ( R and then L is one) Jump if you can! 

30 Lateral Lunge R (feet wider than Sh width apret) 20 L

20 Skaters (R and then L is one) Jump if you can

50 Jog in Place

30 Pushups Modified

100 Single Mountain Climbers

30 Forgers

50 Jog in place Knees up!!

50 basic Crunches

50 sow bike

50 Tap for toes

Miami workout #2

Abs: Do this once

5 min on click. do this over and over for 5 min. As many times as you can!

Bais Crunch x5

Slow Blike x20

Basic Buttup 20

Workout: Do this twice 

Pushups x 20

Froggerx x20 

Burpee with a pushup x20

Explsions x20

Squat and touch x20

Walking Lunge x 100

Reverse Lunge R x20

Reverse Lunge L x20

Skaters x50

Lateral Lunge R x30

Lateral Lunge L x30

Low Frog Squat x30

Frog Jumps x30

Mounatin Climbers x 100

Frog Jumps x30

Workout # 3 Miami

Workout: Do this 3x

Plank Jack, Frogger x 20

Mountain Climbers x 100 Singles

Full Sit-Ups x 30

Basic Squat x30

Pulsing Squat x30

Tuck Jumps x30

JJ with Calf Grab x30

Bike Bike Butt-up x30

Turtle R x30

Turtle L x30

Workout #4 Miami BOXING

Do each set twice then move to the next. You will need 5 lb weights

100 Single Rapid Fire

30 Shoulder Press

30 Single Victory Lunges (stand with palms up, reverse lunge on R leg bringing arms over head, bring foot back up and repeat on left)

100 JJ with Weights

100 Single Flurries

30 Squat and Press

30 Stationary Lunge and Flurry R

30 Stationary Lunge and Flurry L

30 Explosions with weight at chest

30 Pushup with a Row

100 Single Rapid Fire from Knees

15 Plank to Pushup R

15 Plank to Pushup L

30 Basic Crunches

30 Full Situps

30 Bike Bike Buttup 

Non Weighted Arm and Core Workout (Beach Workout!!!

No Weight Arm and Core Workout-

Great for if you are traveling or at the beach!

Do this 2x-

Pushups x30

Plank to Pushup x20 R x20 L

Plank Taps x30 (Plank Tap R shoulder then L Shoulder)

Cross Over Crunch x30 (On back, raise up bring R Hand to L toe then L hand to R Toe)

Tap For Toes x30

Slow Bike x50

Tap For Toes x30

Full Sit-Up x20

Flutters x30(feet 6 inches above ground flutter)

Slow Bike x50

Tricep Pushup x20 (keep elbows in, and push down and back up)

Walking Pushups x 20 (start in plank move R Pushup then back L)

Arm Circles:Small Forward :30

Small Backwards X:30

Flutters x:30(hads to to side flutter up and down) 

Push Forward x 30 (palms forward push Forward)

Palms backwards x30 (palms backwards push backwards)

Full Circles Forward x30

Full Clicles Backward x 30

Light Bulbs (hand up above head twist on and off) x50