Hill Workout

Equipment Used: A grassy hill at a steep incline Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done anywhere but the incline helps provide additional difficulty.

Hill Workout

SUMMARY ***Stretch/Warmup Wide Walking Lunges (Zig Zag Lunges) Backwards Run Side Squats (up & down) Incline Sit Ups (half) Squat Jumps (Frog Jumps) Decline Burpees (base) Suicides (half/full) Incline Walkout Push-Ups (base)

Hill Workout

This workout was created to take advantage of the natural resistance created by exercising against an incline. Although we are working out using a hill, this circuit could be done on flat ground (no excuses!). The hill just makes it tougher. Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. A set of K Bands, comfortable ankle weights or a weighted vest can really ramp up the intensity. The workout is primarily legs and cardio but it does touch on abs & upper body a bit. Be sure to stretch appropriately. The exercises are meant to vary in how you use the hill. Every exercise should start at the "base" (bottom) of the incline. The exercises marked "base" are just done at the bottom of the hill. For the Walkouts, you want to "walk" up the incline of the hill. The burpees should be done facing away from the hill & kicking your feet back onto the incline surface of the hill. When doing the sit-ups, face the incline & walk halfway up. Take a seat & start performing reps. Be careful when performing these exercises. They are very common bodyweight movements but it will be slightly more tricky to execute these on a raised & uneven surface. Take your time with them the first set. For the other exercises, perform the instructed exercise while moving up the hill towards the top. Once at the top, lightly jog back down to the base. If the length of the incline is fairly short, you may want to perform several trips to the top to complete a set. If the incline is really long and/or steep, one trip to the top (or even halfway up) may be sufficient enough to call a set. Use your best judgement & don't cheat yourself! The side squats should be done one side leading on the way up & the other on the way down. Alternate which side takes the incline. If the incline is long enough, perform suicides by putting the return points at both halfway & all the way up the incline. For shorter hills, just run to the top multiple times to complete the set. All these exercises have been used in previous workouts but we have video examples linked below to refresh your memory. Take time to review them and practice your form before hitting the workout. Good luck!

Examples

Wide Walking Lunges: Click For Video Example Backwards Run: Click For Video Example Side Squats: Click For Video Example Incline Sit Ups: Click For Video Example Squat Jumps: Click For Video Example Decline Burpees: Click For Video Example Suicides: Click For Video Example Incline Walkout Push-Ups: Click For Video Example

DIRECTIONS Lake Pflugerville Park 18216 Weiss Lane Pflugerville, TX 78660 Find your way to Weiss Ln and approach the park from either the north or south. On the map picture below, the red pinpoint marks the location of the main entrance area. There is a driveway w/ a sign stating "Lake Pflugerville Park".

FROM NORTH AUSTIN Toll Road Take Texas 45 Toll East Take the Kelly Ln/Farm to Market 685/TX-130 exit Stay straight and merge onto Kelly Ln Turn right onto Weiss Ln About 1 mile up the road, look right for the Lake Pflugerville Park entry ***There is a sign for it, shortly before the lake. No Toll Roads Get onto I-35 & Wells Branch Pkwy Exit the highway & travel east Turn right at E Pflugerville Pkwy, travel about 5 miles Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. Get onto I-35 & go to Grand Avenue Pkwy Exit the highway & travel east about 3 miles Turn left onto Dessau Rd Take a right onto E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

FROM SOUTH AUSTIN Toll Road Take Texas 45 Toll North Exit Pecan St / Pflugerville Take a right into E Pecan St / Pflugerville East Rd Turn left onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake. No Toll Roads Head North on I-35 Take exit 243 toward Braker Ln Turn left onto Dessau Rd Turn right onto Farm to Market 734 E/E Parmer Ln Turn left onto Cameron Rd (Harris Branch Pkwy) After the road curve, turn left to stay on Cameron Rd Stay left to continue onto E Pecan St/Pflugerville East Rd Turn right onto Weiss Ln About 2 miles up the road, look left for the Lake Pflugerville Park entry ***There is a sign for it, shortly after you pass the lake.

Hydrate, Rest and Recover. Good luck!!!

Workout: Deer Park Circuit 2

Equipment Used: Soft ground area (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Timer (watch/phone/etc) for calculating rest periods

Tip: This could also be modified for indoor use however, just get creative!

Circuit #2

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Lunges (20 reps, walking) Squats (35 reps) Bulgarian Split Squats (20/leg) Pistol Squats (15/leg) Squat Jumps (25 reps) Box Jumps (30 reps) Calf Raises (20/leg)

Circuit #2 - Leg Nuke

We decided to start our own Manhattan Project with the purpose of bombing your legs! Our project is not atomic but I guarantee your quads will be burning as if they were irradiated after this workout. As opposed to some of our other workouts, this one is rep-based. You still want to be mindful of time but this is to monitor your rest periods. You want to keep them as short as possible to keep your leg pump high. The workout is essentially plyometric so move quickly but don't sacrifice form for speed. Keep rest periods at a maximum of 30 seconds. You want to aim to complete the entire "cycle" as fast as possible. Once the cycle is complete, take a longer rest (1 - 3 minutes) and then hit it again. You should be able to finish 3-4 cycles and feel the burn. Each exercise can be done with just bodyweight but you can use a set of dumbbells or a resistance band to add stress. Your legs are the largest muscle group in your body and can take the extra weight. If you start to tire when using the extra weight, just switch back to bodyweight to finish out. This allows a group of people w/ varying degrees of strength to all workout together. Most exercises have been covered by us before but there are video examples below to refresh your memory. There are a few new exercises that may prove very difficult initially. The videos below for those exercises include a "progression" to help you work up to the actual exercise. Use the modified versions explained in the progression initially.

Examples

Jumping Jacks Click For Video Example Walking Lunges: Click For Video Example Squat Presses: Click For Video Example Split Squats: Click For Video Example Pistol Squats: Click For Video Example Squat Jumps: Click For Video Example Box Jumps: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Deer Park Circuit 1

Equipment Used: A set of sturdy bleachers (preferably solid) Optional: Gloves Optional: Ankle weights Optional: Weight vest Optional: Rubber Bands / Resistance Band Loops

Tip: This workout can be done on any set of stairs.

Circuit #1

SUMMARY ***Stretch/Warmup Alternating Toe Taps (up) into Wall Sit Kicks Walking Push Ups (lateral) Stair Lunges (up) into Side Squats (down) Side Plank / V Ups Calf Raises into Bulgarian Split Squats Bleacher Burpees Single Leg Step Ups into Single/Double Leg Hop (up) Tricep Dips Bleacher Crawls (backwards or forwards, up & down)

Circuit #1 - Bleacher Workout

This workout is very similar to the plyo/iso workout. This time we are using a set of bleachers to provide an added challenge to the workout. For y'all attending the workout here in Austin, please note that the location is not Mueller Lake Park but Deer Park Middle School (address/directions at the bottom of the page). This workout can be done anywhere w/ a set of bleachers however. If bleachers aren't available, anywhere w/ a sturdy raised surface that will support your weight will do. If bleachers are available, try to find a set that is solid and doesn't have gaps that your foot can slip into. We don't want you out there getting hurt! Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. I recently bought a set of K Bands and they work great. You just attach them to your thighs & go about your normal workout. A set of comfortable ankle weights and/or a weighted vest would work too. The workout does include upper body and a tiny bit of abs but it is primarily legs and cardio. Be sure to stretch appropriately. The order of this workout is setup to travel around a set of bleacher stairs. Certain exercises are done in place wherever you happen to be. Others are done while moving either up or down the stairs. All bleachers are different and you may have to skip a step or two when performing up/down exercises if the stair width is really small. You can also travel up/down the bleacher seats themselves if it seems safe. Pay special attention to your footwork and try not to trip (especially when fatigued). Try to avoid using the railing for things like push-ups or wall sits unless you are absolutely sure it is sturdy. A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Alternating Toe Taps: Click For Video Example Wall Sit Kicks: Click For Video Example Walking Push Ups: Click For Video Example Stair Lunges: Click For Video Example Side Squats: Click For Video Example Side Plank: Click For Video Example V Ups: Click For Video Example Calf Raises: Click For Video Example Bulgarian Split Squats: Click For Video Example Bleacher Burpees: Click For Video Example Single Leg Step Ups: Click For Video Example Single/Double Leg Hop: Click For Video Example Tricep Dips: Click For Video Example Bleacher Crawls: Click For Video Example

DIRECTIONS Deerpark Middle School (North Austin) Address: 8849 Anderson Mill Rd Austin, TX 78729 Find your way to Anderson Mill Road and either turn in one of the service roads or use Turtle Rock Rd to access the school.On the map picture below, the red "X" marks the location of the track. The school is an open campus and accessible 24/7. There is a circular paved track w/ a set of bleacher next to it. We should be gathered near the bleachers.

FROM SOUTH AUSTIN Head North on I-35 / Mopac Loop 1 *** Or just get to 183 North however you normally would Merge onto US-183 North Take the Anderson Mill Road exit Turn right onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM NORTH AUSTIN Toll Road Head South on I-35 *** Or just get to the TX-45 Toll Road however you normally would. Take exit 250B toward TX-45/TX-1 (toll) Keep right at the fork, merge onto TX-45 Take the exit for FM 734/Parmer Ln Turn left onto FM 734/Parmer Ln Turn right onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road. No Toll Roads Head South on I-35 *** Or just get to the McNeil Road however you normally would. Take exit 252B-A toward RM 620/McNeil Rd Stay right to keep onto Co Rd 171/McNeil Rd Turn right onto FM 734/Parmer Ln Turn left onto Anderson Mill Rd Turn left onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

FROM CEDAR PARK Head South on 183 Take the Anderson Mill Road exit Turn left onto Anderson Mill Road at the light Turn right onto Turtle Rock Rd The school will be on your left, turn into the school at the sign Make an immediate right onto the service road heading behind the school, you will run into the track area. Park anywhere off the road.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please move to an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Mueller Lake Park Circuit 8

Workout: Mueller Lake Park Circuit 8

Equipment Used: Standard deck of playing cards Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #8

SUMMARY ***Stretch/Warmup Hearts (cardio): Burpees Spades (lower): Squats Diamonds (upper): Push-Ups Clubs (abs): Lying Crunches Jokers (all): Box Jumps, Pull-Ups, Walking Lunges, Reverse Crunches, Rest Aces: One minute rest / water break Face Cards & Jokers: 10 reps Numbered Cards: Reps matching number of that card

Circuit #8 - Deck of Cards Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through the deck as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. If you require more rest than what we have come up with here, you can replace the Aces w/ 11 reps and instead take a break every 5-7 cards completed. Jokers are optional but we wanted to make them a big deal like they are in most card games. We decided to make them worth 10 reps of a unique exercise in each body group. A break is added in at the end to help ease the transition back into the usual exercises. You can choose to leave out the Jokers or come up with your own fun variation to use them. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member select a group of cards face-down and pick their own exercise assignments for each suit. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Mueller Lake Park Circuit 7

Workout: Mueller Lake Park Circuit 7

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Highly Recommended: Resistance Band (medium and/or adjustable recommended) Highly Recommended: A heavy and light pair of dumbbells

Tip: This could also be modified for indoor use however, just get creative!

Circuit #7

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Lying Dumbbell Chest Press into Bent Over Dumbbell Row Alternating Dumbbell Curl into Alternating Dumbbell Front Raise Tricep Dips into Seated Dumbbell Reverse Flys Lying Reverse Crunches into Plank Squat Presses into Romanian Deadlifts Standing Calf Raises into Dumbbell Step-Ups (or Box Jumps)

Circuit #7 - Sanchez Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. We switch exercises within a superset every 30 seconds and use 30 seconds of rest between sets. We are working toward eliminating rest between sets & allowing maybe 1 minute rest when switching to a new superset. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Jumping Jacks Click For Video Example Lying Dumbbell Chest Press: Click For Video Example Bent Over Dumbbell Row: Click For Video Example Dumbbell Curl: Click For Video Example Dumbbell Front Raise: Click For Video Example Dips: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Squat Presses: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example Dumbbell Step-Ups: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 5

Equipment Used: An adjustable resistance band or a few bands w/ varying resistance A pull-up bar, free-standing pole, or something similar Optional:Timer

Circuit #5

SUMMARY ***Stretch/Warmup Bicep Curls Tricep Extensions Chest Flys Overhead Press Lateral Raise Standing Back Rows Rear Delt Flys Good Mornings Squats Static Lunge Reverse Ab Crunch Oblique Twist Kneeling Crunch

Circuit #5 - Resistance Bands

We are always looking to challenge ourselves with new styles of working out. A couple of us have been doing strict body weight, "street-style" workouts and gradually incorporated resistance band work into that. I initially always thought that resistance band work was for all the older seniors at the gym but was surprised at how well it works. They key is to ensure you have access to a set of bands that are of varying resistance and possibly different lengths. The bands are also convenient for our workouts because they are easier to carry around than dumbbells. The bands promote use of many stabilization muscles. Resistance is constant throughout the exercise which challenges you more than a traditional dumbbell workout. The way to get the most out of reps is to focus on form and maintaining a smooth line of movement. Also be sure to squeeze the target muscle group and focus on flexing it during the movement. Be wary of certain exercises. If you are not mindful of your setup, you may find a band snapping back at your face! Always double check your mount points. This circuit can be done in a living room, garage, pretty much anywhere that has a stable place to loop the band around. Even if you are lacking a good mount point, many of the exercises have multiple variations that can be done w/out a mount. The circuit covers most major muscle groups, targeting each one w/ 2-3 exercises. We are using a timer to keep track of sets or doing certain exercises to failure. There are more exercises in this circuit than usual but you can super set several of them together if you want to shorten the time taken to complete it. The bands are fast to setup and easy to transition between so time shouldn't be an issue.

1 - Bicep Curls Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing up/out, begin to curl. Optional: You can perform hammer curls by keeping your palms facing in. Optional: You can flip your palms down and work your forearms during this too. Optional: This can be done seated as well. Adjust band length and use foot to keep band stable.

2 - Tricep Extensions Video Example Stand with one leg slightly back from your body. Have your band under the back foot. Grab the band handles behind your head and your arms at ninety degrees. Extend your arms upward to complete extensions. Optional: If you have an overhead mount point (i.e. pull-up bar), you can wrap the band around that, lean forward w/ and perform extensions.

3 - Chest Flys Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face away from the pole. Extend your arms out horizontally and step away from the mount point a few paces until the band is taut. Have your palms facing out and away from you. Keep your arms extended and rotate your arms in front of you. Flex your chest as you complete reps. Optional: You can bend your arms ninety degrees, while still keeping them horizontal (i.e. push-up position). Push forward and flex your chest to perform reps.

4 - Overhead Press Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should start tension as soon as you begin to raise your arms (adjust band accordingly). Press your arms into the air above your head. Optional: You can alternately kneel on the band.

5 - Lateral Raise Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing down, raise your arms to the horizontal position. Optional: You can alternately kneel on the band. Optional: You can perform this exercise one arm at a time or simultaneously. Optional: You can raise your arms at your sides or straight in front of you.

6 - Standing Back Rows Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is taut. Start with your arm slightly outstretched. Have your palms facing in and pull your arms back until your elbows are behind you. Keep your elbows close to your sides and bend your arms at ninety degrees. Optional: You can alternately perform this seated. Loop the band around your feet w/ your legs stretched out. Optional: An alternate grip is to have your arms out horizontally and bent at ninety degrees. Palms down.

7 - Rear Delt Flys Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is almost taut. Start with your arm outstretched horizontally in front of you. Have your palms facing in. Rotate your arms toward your back, squeezing while performing reps. Optional: You can wrap the band around the pole a few times if you need more resistance. Optional: Instead of looping the band around a pole, you can simply grab the band with two hands and perform reps.

8 - Good Mornings Video Example Loop band around your neck and place both your feet into each handle. The band should be taut when you stand up straight. Your feet should be shoulder width apart. Bend at the waist, keeping your back straight, bowing toward the ground. Keep your chin up, bend slightly at the knees and push your butt out as you bend. Straighten back to a vertical position to complete the rep.

9 - Squats Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should be taut. While maintaining your hands by your head, squat down by bending at the knee and sticking your butt out and down.

10 - Static Lunge Video Example Loop band around your neck and place one foot into both handles. The band should be taut when you stand up straight. Place the foot that is in the handles a full step forward. Your other leg should be a step backward. Bend the knee on the back leg toward the ground. Your front leg will slightly bend at the knee as well. Keep the majority of your weight on your front leg. Be sure to switch feet after one leg is finished doing reps.

11 - Reverse Ab Crunch Video Example Loop band around your neck and place one foot into each handle. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Optional: Loop band around the pole, facing pole and place your feet into the handles. Perform same motion but scoot back far enough so the band is taut. ***Note: Video Example not exactly as described above.

12 - Oblique Twist Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Loop one handle through the other one and tighten it. Only one handle should be usable. Step away from the mount point until the band is taut. Stand w/ your feet shoulder width apart, parallel to the pole w/ your arms chest height and outstretched. While keeping your arms locked out straight, twist at the waist so your torso faces away from the pole.

13 - Kneeling Crunch Video Example If you have an overhead mount point (i.e. pull-up bar), loop the band around that. Get on your knees facing the mount. Grasping both handles, place your hands together beside your head w/ your arms bent at ninety degrees. You should be leaning forward slightly. The band should be taut, move away from the mount point if it is not. Keep your hips stationary and bend your waist so that your bent elbows travel toward your knees. Optional: An alternate grip is to place your hands behind your head. ***Note: Do not move your arms during this movement. They should remain fixed in place.

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 4

Equipment Used: Timer One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Optional: Slightly lighter weight pair of dumbbells Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #4

SUMMARY ***Stretch/Warmup Walking Lunges into Push-Up Superset High Knees into Bent Over Rows Superset Burpees Bicep Curls into Wall Sit Superset Tricep Kickbacks into Plank Superset Mountain Climbers Squats into Shoulder Press Superset Reverse Ab Crunch into Reverse Fly Superset Squat Jumps Pull-Ups / Chin-Ups Optional: Relay Runs Optional: 1-2 mile warm down run/walk

Circuit #4 - HIIT Style

We kept with the high-intensity style workout but tried to balance muscle groups better. Each superset should contain at least two groups to allow you to hit it harder. Instead of counting reps, we use a countdown timer and try to burn out as many reps as possible in the allotted time. For supersets, perform as many reps as possible for the 1st exercise in 30 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 30 seconds. That will complete one "set". Rest 30 seconds and repeat for two more sets. Be sure to drop weight and/or exercise difficulty level if you find it hard to complete reps the entire time. The main focus is to be actively working the entire time period and not rest. For the compound movements (#3/6/9), perform as many reps as possible in 30 seconds. Again, you want to be moving the entire time so even if you get fatigued, keep moving and perform the exercise in a slower, more deliberate fashion. Focusing on form. The exercises used are a reconfiguration of previous circuits so you can review those posts for more detail on each. A quick list of video examples are provided below to refresh your memory on any exercises.

Examples

Walking Lunges: Video Example Push-Up: Click For Video Example High Knees: Click For Video Example Bent Over Rows: Click For Video Example Burpees: Click For Video Example Bicep Curls: Video Example Wall Sit: Click For Video Example Tricep Kickbacks: Click For Video Example Plank: Click For Video Example Mountain Climbers: Click For Video Example Squats: Click For Video Example Shoulder Press: Click For Video Example Reverse Ab Crunch: Click For Video Example Reverse Fly: Click For Video Example Squat Jumps: Click For Video Example Pull-Ups: Video Example (Assisted)

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 2

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #2

SUMMARY ***Stretch/Warmup Push-Up into Military Press Superset Walking Alternating Lunges Sit-Ups / Crunches Bicep Curls Squats into Shoulder Raise Superset Reverse Ab Crunches into Plank Superset Tricep Dips Box Jumps / Step-Ups Lying Flutter Kicks/Bicycles into Lying Chest Press Superset Pull-Ups / Chin-Ups Incline Wind Sprints Agility Slalom Run Optional: 1-2 mile warm down run/walk

Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Push-Up into Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A. Optional: You can perform both exercises without dumbbells if you get tired.

2 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well.

3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups).

4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets.

5 - Squats into Shoulder Raise Superset A - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees). B - Shoulder Raise Click For Video Example With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpendicular to the floor once raised. Rest 30-60 seconds between sets and then start the superset again with exercise A.

6 - Reverse Ab Crunches into Plank Superset A - Bench Crunches Click For Video Example Sit near the end of a flat surface (park bench or similar). Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. B - Plank Click For Video Example After completing your ab crunches, drop down onto a soft ground surface. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, raising onto your toes and rest on your elbows. Keep your back flat and form a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 seconds to complete a rep. Lower onto your knees to rest. Rest 30-60 seconds between sets and then start the superset again with exercise A.

7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets.

8 - Box Jumps / Step-Ups Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Rest 30-60 seconds between sets. Optional: If you can't do box jumps or become fatigued before the set is complete, perform the following: Step-Up Video Example. Alternating each leg, step up onto the raised surface and then bring your trailing leg up beside it. Step down carefully with each leg and repeat. Optional: You can increase the height of the object you are jumping onto to increase difficulty.

9 - Lying Flutter Kicks/Bicycles into Lying Chest Press Superset A - Lying Flutter Kicks Click For Video Example Find a soft surface and lie down. Tilt your head forward so it is slighty off the ground. Place your hands under your butt to support your lower back. Raise both your feet off the ground a few inches w/ your legs out straight. Now raise your left leg to a 45 degree angle while leaving the right leg out straight. Lower the left leg, keep it straight and then raise the opposite leg 45 degrees. Repeat and alternate to perform reps. Optional: If you do not like flutter kicks, lie on your back and perform the following: Ab Bicycles Video Example. In the same lying position as flutter kicks, place both hands behind your raised head. We will instead bring your left knee in toward right elbow and attempt to make them touch. Keep your right leg out straight. Return to the start position & perform a rep w/ the other leg. Repeat and alternate to complete multiple reps. B - Lying Chest Press Click For Video Example While still lying on the ground after your flutter kicks or bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Perform a set of Chest Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A.

10 - Pull-Ups / Chin-Ups Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

11 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout.

12 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around.

13 - Optional Run If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after. Optional: You can hit the sidewalk and follow it around for a 2 mile course.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 1

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Push-Up / Military Press Superset Squats Sit-Ups / Crunches Bicep Curls Walking Alternating Lunges Pull-Ups / Chin-Ups Tricep Dips Incline Wind Sprints Agility Slalom Run Optional: 1/2 mile run

Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate.

1 - Push-Up / Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with push-ups. Optional: You can perform both exercises without dumbbells if you get tired.

2 - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees).

3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups).

4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets.

5 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well.

6 - Pull-Ups / Chin-Ups Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees.

7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets.

8 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout.

9 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around.

10 - Optional Run If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after.

Hydrate, Rest and Recover. Good luck!!!

DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723

FROM NORTH AUSTIN Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Spring Full Body Circuit 2

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Weighted medicine ball (abs/curls/squats) Optional Replacement: A Single Heavy Dumbbell, Telephone Book or other object (movements are more awkward however)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Tip: You can alternate this workout with the previously posted Circuit #1

Circuit #2

SUMMARY Stretch/Warmup Flat Bench Reverse Crunch Standing Knee Raises Knee Push-Ups Reverse Lunges Dumbbell Front Raise Bench Step Ups Tricep Dips Medicine Ball Squat Press Medicine Ball Curls Single Leg Stand Up

Stretch / Warmup Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs A - Flat Bench Reverse Crunch Video Example Sit near the end of the flat bench. Lay flat back onto the bench. Reach behind your head and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. They should be parallel to the ground with your butt firmly on the bench still. Perform reps by raising your knees and pulling them in toward your chest & elbows. Release by returning your legs back to the starting position. Optional: To make it tougher, you can place a weighted medicine ball in between your kness and perform the exercise. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times. B - Standing Knee Raises Video Example Stand tall with your feet shoulder width apart. Grab a light weight and hold it with both hands and your arms extended outward about chest high. Perform reps by raising one knee high enough to meet your outstretched arms holding the weight. Relax by returning your feet back to the starting position. Alternate knees each rep. Perform at least 10 reps per knee (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Knee Push-Ups Kneeling on the ground, lean forward and place both hands on the ground slightly larger than shoulder width apart. Keep your back straight, knees on the ground and you can optionally cross your lower legs and feet. Perform kneeling push-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10 reps (or until failure if less) Set#2: Repeat Set #1 Set#3: 5-10 reps (or until failure if you can do 10+)

2 - Reverse Lunges With your feet together and the weights down by your sides, perform reverse lunges (stepping backwards). Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Dumbbell Front Raise With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpendicular to the floor once raised. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 4-8 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 10+ reps with light weight (or to failure if less, or skip if wiped from previous set)

4 - Bench Step Ups Standing in front of the flat bench (or chair), stand w/ feet a little closer than shoulder-wodth apart. Have your arms at your sides w/ the appropriate weight in each hand. Take one foot and place it onto the bench. Push off that same foot and raise the rest of your body up so you can step onto the bench with your other foot. To relax, take the original foot you stepped onto the bench with and step down onto the ground. Once planted, return your other foot to the ground. Perform setp-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps each leg w/ no weight in hand Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps each leg w/ heavy weight in hand

5 - Tricep Dips Start seating on the bench with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 5-10 reps (or until failure if you can do 10+)

6 - Medicine Ball Squat Press Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform Squat Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 10 reps or until failure if 10+ (if arms tired, perform without any weight in hand)

7 - Medicine Ball Curls Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps Set#2: Repeat Set #2 Set#3: Repeat Set #2 (use heavier ball/object if possible) Set#4: 10-15+ reps with lighter ball/object

8 - Single Leg Stand Up Stand in front of a chair or flat bench w/ your legs somewhat close together. Hold your arms out for balance and slightly lift one foot off the floor. Perform a squat using only one leg and take a seat onto the chair/bench behind you. You may extend your raised foot outward for balance if needed as well. Rest a second, and then return to standing using only that same leg to propel you upward. Perform single leg stand ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Note: The example video is performing the toughest version of this exercise by squatting to the ground almost. Based on your individual flexibility and strength, you may want to alter this exercise. Start out squatting onto something relatively high off the ground and easy to accomplish (ex. tall chair or couch). Gradually lower the height of your target squat as your prowess increases. Video Example Set#1: 4 reps per leg Set#2: 6 reps per leg Set#3: Either repeat Set #2 or only do 4 reps per leg but squat to a lower height

Good luck!!!

Workout: Spring Full Body Circuit 1

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Optional: Weighted medicine ball (abs)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Reverse Ab Crunch (Flat bench) Seated Dumbbell Military Press Stationary Lunges Lying Dumbbell Chest Press Squats Standing Hammer Curls Calf Raises Tricep Kickback Standing Lunges

Stretch / Warmup Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs Reverse Ab Crunch Video Example Sit near the end of the flat bench. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Military Press Seated on the flat bench (or chair) perform 4 sets of Military Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 Set#3: 6-10 reps w/ heavy weight Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

2 - Stationary Lunges Standing in front of the flat bench (or chair), place the top of one foot on the bench w/ your heel facing the sky. Dumbells are in hand. Perform stationary lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Lying Dumbbell Chest Press Lying on the flat bench (or on the floor) perform 4 sets of Dumbbell Chest Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

4 - Squats Standing in front of the flat bench (or chair), stand w/ feet shoulder-width apart and have your arms bent with your weights up near your ears. Perform squats. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps w/ no weight in hand) Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps w/ light weight in hand

5 - Standing Hammer Curls Standing up with your feet should-width apart and your weights down by your sides, perform hammer curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

6 - Calf Raises Standing on flat ground w/ your feet a few inches apart and your weights by your sides. Perform calf raises. (This is better performed standing on the step of a staircase or elevated slab in the garage. Somewhere you can have the heels of your feet hanging off the elevated platform into free air) Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: Repeat Set #2

7 - Tricep Kickback With your right knee on the bench, bend over and place your right hand on the bench as well. Your left leg should be planted on the ground to the left of the bench. A weight should be in your left hand w/ your elbowtucked near your ribcage. Perform kickbacks. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

8 - Standing Lunges With your feet together and the weights down by your sides, perform lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 8 reps per leg w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: 4 reps per leg w/ heavy weight and then 8 reps w/ light weight

Enjoy!!!