Random Exercise

Random Workout

Upper Body Workout - Difficulty: Beginner

Perform a general warmup or your own warmup before beginning.

Neutral Grip DB Bench Press

 Band Row Pronated Grip

• 3-4 sets
• 8-12 reps
• 70-85% 1RM
• 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)

Supinated Bent Over Row (Back Angle)

Supinated Bent Over Row (Side Angle)

Overhead press (keep in mind my head sits a little too far forward due to my posture, most people will not look like this)

• 3-4 sets
• 8-12 reps
• 70-85% 1RM
• 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)

Pulling the elbows back towards your head engages
the triceps more

Lying Tricep Extension

• 2-3 sets
• ~75% 1RM
• 12 first set
• AMRAP last two sets
• 30 sec - 1min rest between sets (triceps -> curl -> rest -> repeat)

DB Curl

Don't rock back and forth too much

Parachute Sprints

Frank thought it would be fun to lighten up the mornings of people on the street :P

To make this a workout, go down and back the length of the bike lane 4 times with a 1-2 minute break in between.

Bodyweight Workout - Difficulty: Intermediate/Advanced

Pike using slides (please take into account
my anterior pelvic tilt and slight lordosis,
keep your back flatter than mine)

Fist, tright grip pushup

Perform a general warmup before beginning

• 3 sets
• AMRAP (As many reps as possible)
• 1.5-2min break between sets
• Sequence (pushup -> pike -> rest -> repeat)

Pilates Bike

Glute Bridge Raises

BW Shoulder Press

Reverse Scissors

Pilates Exercises

Leg Pull

Leg Pull

 Thanks Rosie!

Pilates Bike

Pilates Bike

Leg Lowers

Leg Lowers

Pilates Rollback (Raising)

Pilates Rollback (Lowering)

Rollback side angle

Rollback side angle

Pilates Frog

Prone scissor

Express Core - Difficulty: Advanced

 Perform your warmup or a general warmup

Each exercise:

3 sets

30 seconds on

20-30 seconds off

Exercises can be performed back to back (mtn climb -> mtn climb -> mtn climb)
or
(mtn climb -> bicycle -> plank walk -> etc)

Oblique mountain climbers

Bicycle Crunch

Straight arm plank walk

TRX hip drop

TRX Pike

Difficult Exercises - Difficulty: Advanced

Wall overhead push-up

L sit hold

Clock spins

http://i.imgur.com/vjLlZTW.gifv

Glute bridge slide with abduction/adduction

Plank pushup

Bar tricep pushup

Ball plank

Physio-Bosu Ball Plank

Wobbly walk up

Improper dismount

Better form walk down

Better form walk up

Performing these exercises requires a great deal of muscular strength/endurance and as such can be a good indicator of fitness.