January 6th 2012 Morning workout

I was jammed for time again so I made it super quick and simple again.

50 clean and presses with a 63lbs kettlebell

I wish I had more time, but I did what I could and I feel better for it!

FEEL THE FAT BURN IN NO TIME!!! (Circuit Madness)

Howdy, Hey, Hi

Just sitting around on the weekend going over some exercise ideas and decided it was WAAAAY past time for a new workout post. So here it is!
:-D

Here's 4 incredibly easy, INCREDIBLY powerful workout circuits for transforming your body and BOOSTING your endurance. The great thing about it is the saleability. You can go heavy on some exercises lighter on others, switch the pushups if you get tired, or use a higher or lower box for the other exercises. The Big thing is how it works your ENTIRE BODY QUICKLY AND EFFECTIVELY.

HAVE FUN!!!

Make sure you get loose/warmed up first. Here's one of my favorite warmups I take my athletes to stretch out and warm up the back, core, shoulders, and legs.

Stability Ball warmup
SB Hip circles x20 each direction
http://www.youtube.com/watch?v=VWxCpJNeNZg
SB toe touches x10
http://www.youtube.com/watch?v=31BOLt0Xb-E
Sb bridges x15
http://www.youtube.com/watch?v=WXGRdHQbTmI
Sb Russian twist x10
http://www.youtube.com/watch?v=Qs1WzB2ZjGU
Sb toe touches x10
Sb hip circles x20 each way

30 Seconds per exercise, 90 second – 2 minute break, 2-4 times through each circuit

CIRCUIT 1
KB Deck squat
http://www.youtube.com/watch?v=qCnKPZPib_0
Parallel pullup
http://www.youtube.com/watch?v=YM4t4eDIIfY
Judo pushup
http://www.youtube.com/watch?v=mitioUG5iQY
2 handed Swings Kettlebell or Dumbbell
http://www.youtube.com/watch?v=VtINXsECbQ8

CIRCUIT 2
Box jumps (jump up onto a box and down again as fast as possible height is up to you but keep it safe but challenging go for at least 15 per set)
T-pushup with a kick
http://www.youtube.com/watch?v=t_fwP--f00k
Step ups and Press or High Step up
Dips

CIRCUIT 3
SB Hamstring curl
http://www.youtube.com/watch?v=_k8TGJfenEE
SB Pike
http://www.youtube.com/watch?v=BjogkdQ3JVU
SB pushup
SB wall squat

CIRCUIT 4
Mountain climber
http://www.youtube.com/watch?v=OlveKUFwEZk
Windshield wiper
http://www.youtube.com/watch?v=hnAk863BRP8
Judo pushups
Burpees
http://www.youtube.com/watch?v=ZMoE97A0pm8

Yours in Health,

Dave Carter
Coach/Personal Trainer
Dynamic Concepts
Real Solutions To Real Problems

http://www.DC-Athlete.com
Facebook: www.facebook.com/dave1.carter
Youtube: www.youtube.com/davefights
Twitter: www.twitter.com/Dave_trains

The I don't know where to start Workout

Just a quick and simple or long and hard workout practicly anybody can do anywhere

for videos of Most of the exercises just go here
http://www.dc-athlete.com/videos_bodyweight_exercise.htm

WARMUP PART 1
jog/walk 5 min

WARMUP PART 2

high knees 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
butt kicks 10 seconds (speed determined by health aka don't kill yourself it's a stretch)
jog 10 seconds (take 20 if you need it)
repaat high knees, butt kicks and jog 4 times times 4

ACTION TIME

10 forward alternating lunges (Left, Right, Left, Right)
5 judo pushups (alternative is 5 down dog/cobra to updog)
8 T pushups (alternative is rotating from the plank postion into the T position on both sides)

10 jumping jacks
10 scissor jacks
(Rest)

10 walkouts with a pushup and a overhead extension (if you can't do the pushup then just walkout to plank and back to your squat postion and standing)

10 alternating reverse lunges

10 hops side to side
10 hops forwards and backwards

10 pushups (alternative is pushups on your knees)
20 mountain climbers

10 windshield wipers
10 leg raises
10 cherry pickers
20 ankle grabs
10 windshield wipers

10 jumping jacks
10 scissor jacks
(rest)

1x To start off
3x If you feel comfortable
5x If you feel tough
8x Just to be crazy