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Jay - Wednesday 61919

  Hey Jay!

Here is your Wednesday workout!

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 5 reps

This Guy

This Guy

- 5 reps

Reach and Open

Reach and Open

- 5 reps

Palms Out and Up

Palms Out and Up

- 5 reps

March in Place

March in Place

- 5 reps each side

Standing Kick Buts

Standing Kick Buts

- 5 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 5 reps each side

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #01

- SUPERSET: Upside Down Turtle x Bilateral Reach

- SETS: 1

Upside Down Turtle

Upside Down Turtle

- REPS: 12 with 2-count hold

Bilateral Reach

Bilateral Reach

- REPS: 10 per side with 2-count hold (20 total)

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #02

- SUPERSET: Knee-to-stand x Superman Hold

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Knee-to-stand

Knee-to-stand

- REPS: 10

Superman Hold

Superman Hold

- DURATION: 30 seconds

AFTER THE LAST SET, REST 30 SECONDS AND THEN GO INTO...

PART #03

- SUPERSET: Walkout into Overhead Slam x Superman Hold

- REST IN BETWEEN SETS: No breaks

- SETS: 3

Walkout into Overhead

Walkout into Overhead Slam

- REPS: 12

Superman Hold

Superman Hold

- DURATION: 30 seconds

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #04

- SUPERSET: Palm-to-toe Sit Ups x Leg Raise Hold

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Palm-to-toe Sit Ups

Palm-to-toe Sit Ups

- REPS: 6 Reps per side/ alternating with each rep (12 reps)

Leg Raise Hold

Leg Raise Hold

- DURATION: 30 seconds

AFTER THE LAST SET, REST 30 SECONDS AND THEN GO INTO...

PART #05

- SUPERSET: Plank with Shoulder Taps x Leg Raise Hold

- REST IN BETWEEN SETS: No breaks

- SETS: 2

Plank with Shoulder Taps

Plank with Shoulder Taps

- REPS: 10 Reps per side/ alternating with each rep (20 reps)

Leg Raise Hold

Leg Raise Hold

- DURATION: 30 seconds

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #06

- SUPERSRT: Mountain Climbers x

- REST IN BETWEEN SETS: No breaks

- SETS: 3

Mountain Climbers

Mountain Climbers

- DURATION: 30 seconds

ISO-Prone Cobra Hold

ISO-Prone Cobra Hold

- DURATION: 30 seconds

COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.