WORKOUT OF THE DAY

Right now we have a months worth of circuit training. After each workout there is an optional Finisher workout at the bottom of the page. Check the links to the right for how to do certain exercises. 

  • Burpees

    Push Ups

    Swing Lunges

    V-Ups

    Overhead Clap Jacks

    45 seconds on, 15 seconds off,
    1 minute rest between rounds,
    4 rounds
  • Burpee Tuck Jumps

    3 Stop Push Ups

    Fwd Lunges

    ABS Hips Raises

    Seal Jacks

    45 seconds on, 15 seconds off,
    1 minute rest between rounds,
    4 rounds
  • Circuit #1 Week 1

    3 sets of each      

     

    Body Weight Squats  [8, 12, 15]

    Push Ups  [8, 12, 15]

    Reverse Lunges   12 per leg

    Body Weight Rows  [8, 12, 15]

    Cross Body Mountain Climbers  [15 per leg]

    Jumping Jacks  [30 each set]

    Rest 1 minute after each circuit

  • Circuit #2 Week 

    3 sets of each      

    Spiderman Pushups  [6-10]

    Squat Jumps 15

    V-Ups 12 per leg

    Burpees 10

    Run in Place  50 steps

    Push Ups  10

    Alternating Leg Raises  15 per leg

    Rest 1 minute after each circuit

  • Circuit #3 Week 3

    This week is time based, 30 seconds on, 15 seconds rest, go through the circuit 3 times

     

    Squat to Squat Jump (1 Squat, 1 Squat Jump, Repeat)

    Push Ups

    Lunge Jumps

    Inverted Row

    T Push ups

    Total Body Extentions

    Prisoner Lunges

    Body Saw

    Burpees

    Shuttle Sprints

    Rest 2minutes after each circuit.

  • Circuit #4 Week 4

    Time Based Again, 60 seconds on, 15 off, if you need to stop and rest do so, go through 3 times with a minute rest in between circuits.   Optional, 45 on 15 off.

     

    Body Weight Squats

    Duck Unders

    Spiderman Climbs

    Push Ups

    Prisoner Swing lunges

    Touch Jumps

    Leg Raises

    ABC V-Ups

    Run In Place

    Burpees

  • Circuit #3 Week 3

    Low Jump Lunges    [4 Each leg]

    Push Ups  [4]

    Cross Body Mountain Climbers   [4]

    Rest  [4 seconds]

    Repeat [8 times]

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419 Violet Ave, Poughkeepsie, NY TheWarriorsFitCamp@gmail.com

Tel: 845-489-2747

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