McKinley Grapevine

Balance Challenge Workout!!

This weeks workout is a balance challenge.  I’ve also included some examples of dynamic stretching.  You will need 2 dumbells or soup cans, and a milk jug or a paint can.  Click the link below to see the correct form of each exercise.  There are 4 exercises, your goal is to complete as many sets of the 4 exercises as you can in 20 min with as little rest as possible.

Exercises:
1. Single leg Bicep Curl
~10 reps on each side
2. Single leg Burpee
~10 reps on each side
3. Single leg wood-chopper
~10 reps on each side
4. Cross legged obliques
~15 reps on each side

Have a great workout!!!

15 min or Less Workout!

Got 15min?  Then this workout is for you!!!  In the first part of the workout you will pre-fatigue your muscles with 3 sets of 30 sec isometric exercise followed by 3 sets of the same exercises with full range of motion. Check out the video below and then follow the instructions listed

Part 1:
1. 30 sec wall sit with arms above your head touching the wall
~ Advanced: 30 sec wall sit lifting 1 leg at a time for 5 sec each
2. 30 sec superman holds
~ Advanced: 30 sec superman holds with weights (water bottles) in hands
3. 30 sec push-up holds on knees with elbows bent to 90 degrees
~ Advanced: 30sec push-up holds on toes, elbows are the same
Repeat 3x

Part 2:
1. Squats with arm raises x 15
~ Advanced: Squats with arm raises with weights in hands x 15
2. Supermans x 15
~ Advanced: Supermans with weights in hands x15
3. Push-ups on knees x 15
~ Advanced: Push-ups on Toes x 15
Repeats 3x

Your goal is to complete the above routine in 15min or less.  When you complete the workout email me your results, I would love to know how you did   Have a great workout!

Chair and Core Challenge Workout

Click the link to view the workout and then print out or write down the number of reps and sets you need to complete.

Here are the 6 Exercises:
1. Left leg step up on chair ~ right leg side squat ~ step back up ~ right leg back lunge = 1 rep x 12
Right leg step up on chair ~ left leg side squat ~ step back up ~ left leg back lunge = 1 rep x 12
Challenge: hold milk jug/juice jug and raise above head with every step up
2. Chair Push-ups with jumps x 12
Challenge: do the push-ups and jumps on the floor
3. Tricep Dips x 15
Challenge: legs extended or elevated on couch or another chair
4. Squat, sit, stand and curl with jug x 24
Challenge: Single leg squat, sit, stand and curl x 12 on each leg
5. Hands on chair, knee to elbow cross the body (hold each cross for 2 sec) x12 on each side
Challenge: Put you feet on the chair, knee to elbow cross (hold each for 3 sec) x 12 on each side
6. Isometric holds with broom stick: push fists together = 5 sec, pull fists apart = 5 sec  x2 in each position
Position 1 = below waist
Position 2 = shoulder level
Position 3 = above the head

Go through these 6 exercises like a circuit.  Complete at least 3 sets and if you’re feeling strong complete 3 more for a total of 6!  Have a great workout