Total Tone

Floor Aerobics warm up

Equipment:

-mat

-2 sets of weights

-stability ball

Ball:

-pushups

-at the wall:

-wide rows

-back lifts

-tricep kickbacks

-wall sit with T raises (weights in hand, palms facing out, down at your sides --raise up, fly together, fly out and down, repeat)

-overhead squat (ball overhead)

-overhead plie squat

-inner thigh rotations (lay down, ball between feet in the air -- twist)

-outer thigh lifts (lay on one side, upper body over ball, bottom leg bent at 90 degree angle, top leg extended outward -- raise and lower top leg keeping hips aligned)

Weights:

-lunges with bicep curls

-sit on ball -- box press (up, down, rotate forward, fly down, and reverse)

-crab dip (use triceps to dip)

-calf raises and bicep curls (toes in, toes out, straight ahead, etc)

-straight leg dead lift

Stretch all muscles used

Body Bootcamp

4x through as fast as you can:

-30 mountain climbers each leg

-10 jumping lunges on each leg or regular lunges

-10 T stabilization pushups on feet or knees

Abs 30 sec each, 2x through:

-spiderman climbs

-plank

-oblique twists

-T stabilizations

-suicide plank

1x through, with 30 jumping jacks or other cardio inbetween:

-20 pushups

-20 dips

-20 step ups

-15 squat thrusts

-25 squats

-20 alternating lunges

Run suicides

Plyos:

-box jumps

-circle runs

-jump/rotate squats

-moguls

-heisman and hold

Body Bootcamp

Tabata intervals - varied

Press and squat onto small stability ball, then sprint 3 laps, repeat as desired

Ab routine

Tabata intervals - pushups only

Jump rope

Plyo squats and run 3 laps

Wall sits with partner doing high five sit ups

Total Tone

Equipment:

-mat

-step

-heavy and light weights

-stability ball

Warm of consisted of step touches, power squats, lunges, jumping jacks, etc

Abs (30 each, x2):

-spiderman climbs

-plank

-oblique twists

-T stabilizations

-Suicide plank

Stability Ball:

-glut raises

-ham curls

-chest press

-pushups

-back lifts

-wall sits

Weights and Step:

-squats on step, add press

-dips on step

-calf raises

-one armed back rows

-lunges with bicep curls

-skull crushers

-reverse flys

-lateral and frontal raises

Stretching of all muscles used