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Wednesday, May 8, 2013

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 


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