KB Strength Training AT Home!

KB Strength Training AT Home!

*Now make sure the KB you are using, you can only complete around 15 sets of… so if that means going and purchasing one additional KB so you have it, GO DO IT!*

Everything is SINGLE arm unless specified; 3 sets of 12/15 reps...Rock out one set, 45 sec break/water, the repeat!! Go get it!! No excuses you can ALL do this at home too! Throw some tunes on and there you be!! :)  

Set #1

·         KB Single Leg Dead Lift

·         KB Reverse Lunge

·         KB Oblique Twists

Set #2

·         KB Single Leg Front Lunge (place back leg on a chair/bench)

·         KB Single Leg Dead Lift + Calf Raise

·         KB Full Sit-Ups

Set #3

·         KB Military Presses

·         KB Lawn Mowers

·         KB Single Arm Tricep Extensions

·         KB Core Toe Touches (20 reps)

Set #4

·         KB Arnold Press

·         KB Bicep Curl

·         KB Two Arm Tricep Extensions

·         Open Plank + Push Ups (8)

Set #5

·         KB Back Row (elbow going straight back, arm flat though)

·         KB Hammer Curls

·         Supermans (no KB, lay on stomach)

·         Star Burpees (5)

Enjoy!

Jessica!

Push/Pull Muscles mixed with some Cardio! :)

Grab a set of Dumbbells that you can do NO more then 12 with! CHANGE it up people! Get away from the 10lbs and 15lbs dumbbells; LIFT like a MAN to LOOK like a PRINCESS!! Perform 3 sets of 10-12 reps!

Set #1

Back (pull): High Row Machine

Shoulders (push): DB Shoulder Press

4 Star Push-Ups

Set #2

Chest (push): Incline DB Chest Press

Biceps (pull): DB single arm, Preacher bicep curls

10 Divided Hop Ups

Set #3

Back (pull): Delt Flys

Shoulders (push): DB Military Presses

4 Star Burpees

Set #4

Biceps (pull): Single Arm Bicep Curl Machine

Triceps (push): Reverse Grip, Tricep Kickbacks (I love to use the cables for this!)

10 Hop Ups

Cardio

**Stairmaster (20 Mins)**

2 min @ level 6

1 min @ level 14

1 min @ level 10

Repeat for 5 times!!

**Treadmill (20 Mins) **

Incline REMAINS at 5

2 mins @ speed 3.5

1 min @ speed 5.0

1 min @ speed 6.0

Repeat for 5 times!!

Enjoy!

Jessica

Shake it up!!!

http://www.doctoroz.com/videos/spinach-shake

LOVE Dr. Oz! Thanks Cole! Check out this fabulous shake!!!

Ingredients
Makes 1 1/2 servings
3 cups spinach
2 cups ice
1/2 banana
2 tbsp of peanut butter
1 scoop vanilla protein powder
3/4 cup of unsweetened almond milk

Remove your thoughts of "spinach" in a yummy shake! YES it turns out green but tastes DELICIOUS! You do NOT taste the spinach! This is an AWESOME meal for your morning!!!!

Jess

Total Body with a BAR!

TOTAL Body... this workout uses a bar for the WHOLE workout! You can grab the bench press bar (45lbs) or grab the preacher curl bar (25lbs) or a barbell (all sizes!)! Regardless, you are doing this workout for 3 sets, each lift is for 15 reps! Enjoy!

Bar shoulder press
Bar front squats (rest on the top part of your chest) Bar bicep curls
Bar stiff leg deadlifts
Bar upright rows
Bar squats (rest bar behind the neck/shoulder blades)Bar back rows
Bar reverse lunges (rest bar behind the neck/shoulder blades)Bar oblique twists
Bar forward lunges (rest bar behind the neck/shoulder blades)Bar pushups (hands on the bar for this) Bar sumo squats (rest bar behind the neck/shoulder blades)
You WILL be POOPED when done!

ENJOY!
~Jessica~

Chest and Biceps

*Notice a lot of SINGLE arm lifts here; the point is to create balance! Aim for 3 sets of 10-12 reps, so I want you using a little heavier weight! Your last 2 reps of EACH set should be difficult.*Set #1
DB Incline chest press; DB bicep curls
Set #2
Single Arm Pec flys; DB hammer curls
Set #3
DB chest press; Barbell 21s
Set #4
DB decline press; DB bicep curl alt w/holds
Cardio:
Stair Master; Speed Intervals for 30 mins

ENJOY!

~Jessica

Leeeeeeggsss BABY! J

Everything is SUPERSETTED and your “break” is sit ups on the stability ball! J After your sit ups, right back to lifting!!

I want you to START heavy and FINISH light: sets= 10/12/15 reps

Set #1

Smith Machine Squats

Straight Bar Deadlift (keep that arch in your back)  

Stability Ball Sit Ups (30)

Set #2

V-Squat

Single Leg, Leg Curl Machine

Stability Ball Sit Ups (30)

Set #3

Single Leg, Leg Extension

Weighted Step Ups (this is a consistent, 15 PER leg)

Stability Ball Sit Ups (30)

Set #4

Cable Glute Kick Backs (so 10 per glute, then 12, then 15)

Standing Single Calf Raises (this is a consistent, 20 PER calf)

Stability Ball Sit Ups (30)       

**Around the Gym- Weighted Lunges (grab 2-10lb plates and lunge ONE full circle around the gym)

CARDIO: 30 mins   

 Stair Master: Speed Intervals                                                                                                                   

Two- Total Body Workouts!!!!

Total Body in 60 mins

This fully revolves around the “crazy arms” machine with cables!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1. Squat + cable cross lateral raise (arms are lower)
2. Reverse lunge + cable glute lift (hook the cable on one leg; reverse lunge with the opposite leg then stand and lift the glute with the other leg)
3. Stationary wall sit + chest press (arms straight out at chest level)
4. Side plank + row: R side  
5. Side plank + row: L side
6. Squat + shoulder press
7. Reverse lunge + bicep curl
8. Squat + lat pull down (put arms WAY high)
9. Dead lift + upright row (put arms all the way down; dead lift (legs straight) and on the way up you will have the resistance for the upright row)
10. Reverse lunge + back row

CARDIO: 20 mins

Time	Speed	Incline
0-2:00	5.0	4.0
2:01-4:00	5.5	5.0
4:01-5:00	6.0	5.5
5:01-6:00	6.5	5.0
6:01-8:00	5.0	6.0
8:01-10:00	5.5	5.5

Repeat 2 times!!

Total Body in 40 mins

Set up by the Leg Curl machine! Grab either 2- KBs or a set of DB and a band!

Complete each exercise for 1 minute; rest for 30 seconds; repeat 4 times!

1.      Burpee with a shoulder press

2.      Leg curls

3.      Push up + knees to chest

4.      Reverse lunge + KB Hammer curl

5.      Band Tricep Kick backs

6.      Sumo Squat + KB upright row

7.      Band row + squat

8.      Kb dead lift + Arnold press

9.      Kb swings