Arms and Kick Boxing

Equipment: Band, mat (optional)
Warm-Up 5 minutes and stretch

Arms to Die For!

• Start with push ups (regular or modify) Do 3 sets of 8! Little rest in-between

• Next stand up and do forward arm circles. Keep them small. Do about 15 - 20 forward and then reverse directions. Do 15 - 20 in this direction, and switch again! Do this 4 - 5 times!

Next you will do a little bicep combo:

• Bicep curl then a hammer curl.
• Bicep curl and hammer curl (no rest) that counts as 1.

Do this 8- 10 times.

Shoulder presses with bands. Do this 20 times.

Bicep curls: 10 up and down, pulse for 10, 10 up and down, pulse for 10 and 10 up and down. End with small circles with arms forming 90 degree angles: 10 each direction

Drop the bands and go back and do another set of arm circles! Same as before. (repeat 5x)

Tricep shoulder combo:

Grab the bands again and go into doing some tricep kickbacks
Do this 8-10

And then switch into a set of frontal raises with dumps. (to do a dump while arms are raised perpendicular to the floor with thumbs up, turn your thumb down toward the ground)
Do this 8 - 10 times

Repeat tricep kickbacks and frontal raises with dumps 3x!

Adapted from: Jens Arms to Die For added to www.turnstep.com

Cardio Kickboxing

Right foot forward, left foot back

Round 1

• Jab right, cross left, front block right, knee smash right (4 count) (Starting slow (8 count then move to tempo)) Do this combo 4 times at tempo

• Shuffle forward (4 count) 4 Right jabs (4 count)

• Shuffle back (4 count) 4 Left uppercuts (4 count)

Go right back into jab combo (do round 1, 4 times in a row)

In between round 1-2 sets of 10 burpies

Round 2

• Shuffle right (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)

• Shuffle left (4 count) 4 Repeater knees (8 count) 2 Jacks (4 count)

Do same combo right and left again

• 8 Front kicks (right/left) (8 count)

• 4 Front kicks moving up (4 count) 4 Front kicks moving back (4 count)

Do round 2 again, this time starting the shuffle from left to right.

After Round 2 do 10 push ups

Added by Sara Chaffey to www.turnstep.com

Elbows and Knees Killer Fun!!

2 counts up, 2 counts down for all moves. Slow and controlled. Try to get them to keep it slow, they will want to come back down fast.

Lay on the floor, hands behind head, knees bent, feet on floor. Cue elbows back, spine in neutral through the neck (one full fist space between chin and chest).

• 8 Alternating elbow to knee (starting easy)

• 8 Right leg left elbow to knee, fully extend the right leg for the 2 counts down (as low as they feel comfortable with- some can go as low as 1 inch above the floor)

• 8 Left leg, right elbow to knee fully extend the leg

Second set bent knees/feet come up to 90 degree angle (sitting in a chair lying down)

• 8 Alternating elbow to knee

• 8 Right leg, left elbow, fully extend leg on the down 2 count

• 8 Left leg, right elbow, fully extend leg on the down 2 count

Third set feet all the way up straight leg, soft knees (body at 90 degrees from the hip)

• 8 Alternating elbow to knee (bend the straight leg a little to do this)

• 8 Right leg to left elbow, right leg comes down on the down 2 count (left leg stays up)

• 8 Left leg to right elbow, left leg comes down.

If you want to increase intensity, this can be done on a step with staggered risers (one on one side, 2 on the other), hips at the end of the low side.

Most important thing is to keep good form and low back from coming up. If you cannot do the harder levels, you can stay at the level you feel comfortable with.

Added by Alison to www.turnstep.com

Little Bunny Foo Foo

Equipment: Bands, spoons, eggs or small balls

Warm up 5 minutes and stretch

Exercise 1

Jog/skip around room singing the Little Bunny Foo Foo Song (Lyrics below if you forgot)

When you say the word:

Bunny or Bopping do 10 SQUATS

Fairy do 10 LUNGES

Gooon do 10 JUMP AND SWITCH LUNGES

Lyrics and Hand Gestures:

Little Bunny Foo Foo [hold up two fingers, like a V-for-Victory, facing left]
Hopping through the forest [bounce hand right-to-left across front of your body]
Picking up the field mice [left hand upright fist, right hand scoop-and-grab across top of fist]
And bopping 'em on the head! [left hand upright fist, right hand flat, bop top of fist]

Dowwwwwwn came the Good Fairy, [both hands, fingers wiggling, from high to low, like rain]
And she said:
Little Bunny Foo Foo [shake index finger in reproach]
I don't wanna see you
Picking up the field mice [repeat gestures from earlier]
And bopping 'em on the head!
I'm [point at self] going to give you [point at observer] three chances [hold up three fingers]
And if you don't obey me
I'm going to turn you into a gooooooooooon! [rain gesture as above]

[But Little Bunny Foo Foo continues to transgress. Repeat the full sequence from the start, but this time the fairy gives two chances. Then repeat again with the fairy giving only one chance. Finally, repeat again, ending with this:]

Little Bunny Foo Foo
I didn't want to see you
Picking up the field mice
And bopping 'em on the head!
I gave you three chances
And since you didn't obey me
I'm going to turn you into a gooooooooooon!

And she did.

Moral: Hare today, goon tomorrow.

Exercise 2

Stand on one foot near a chair or wall for 2 minutes. Switch sides; as this becomes less challenging increase time up to 5 minutes each foot, take shoes off, or stand on a pillow or couch cushion for more of a challenge.

Exercise 3

Partner up, each team has a spoon and a small ball in it

First partner holds spoon and ball and runs a suicide or lines trying not to drop the ball. If the ball drops before he/she gets back to the start he/she has to start over again. Hand off spoon and ball to partner same rule applies to the partner about dropping the ball, but only the second partner would have to start over again. First team to finish wins. This should be running not walking!

Drop spoons and balls and complete one more suicide/lines. This should be all out running/sprinting!

ABS

2 sets of 10 Partner abs/throw downs. Down to the side, middle, side equals one rep. Can grab a couch leg or heavy object if alone and bring legs up and down as if you had a partner.

Stretch

The Gingerbread Run and 6-12 Minute Abs

Equipment: band, chair, weight

Warm-up is included in exercises today

The Gingerbread Run

• 5 Minute jog with power surges. Jog 45 seconds blow the whistle, sprint last 15 seconds repeat for 5 minutes.
• One arm lateral raise - 1 minute switch to other arm 1 minute.
• Leap frog jump to burpee to explosion jump - 2 minutes.
• Tricep kickback - 1 minute each arm.
• Power walk track while doing lat pull downs (when I was finished with 100 curls they were done).
• Bicep curls 2 min
• Bob and weave drill for 2 minutes (we lowered our bums every 30 seconds, it should really work the legs).
• Lunge with weighted rotation for 30. We used Basketballs and weights
• Squats with overhead presses for 30.
• Run track for 2 minutes holding weight overhead. (we used chairs, hand weights or basketballs, whatever we could find)

Adapted from: Lynn Osborn The Gingerbread Run at 10:59 AM on Tuesday, December 11, 2007 EST. www.turnstep.com

6-12 Minute Abs

1. Laying on your back extend your legs out then bend knees and bring into chest then extend legs up. Repeat for 30 seconds. Also put your hands under your hips to support back.
2. Still laying on your back, knees bent hands behind head bring elbow to opposite knee and back. Repeat for 30 seconds.
3. Still on back, hands under hips, extend legs out and flutter. Repeat for 30 seconds.
4. Still on back, extend legs up and arms as well, lift shoulders and hips off the floor reaching for toes. Repeat for 30 seconds.
5. Plank 30 seconds.
6. Superman 10x

Repeat all 6 exercises 3x

Adapted from Kelli Moore 6-12 Minute Abs at 11:07 AM on Friday, January 24, 2003 EST. www.turnstep.com

Boot Camp Drills and 10 minute Abs

Equipment: Band/weight, mat

Warm-up 5 minutes jog/walk. Stretch

Let the fun begin.

• 20 seconds of pushups, 10 seconds rest. Repeat 4 times for a total of 5 rounds.
• 20 seconds of squats, 10 seconds rest. Repeat for a total of 5 times.
• 20 seconds of bent over rows, 10 seconds of rest. Repeat for a total of 5 times.
• 20 seconds of high knees, 10 seconds of rest. Repeat for a total of 5 times.
• 20 seconds of crunches, 10 seconds of rest. Repeat for a total of 5 times.

Note: any exercise can be used in place of those listed above. The idea is chest, legs, back, cardio, abs

Clean up equipment and move on to.....

Partner Drills

One partner wall sits while the other partner does walking lunges down the length of the room. Switch.

One partner in plank while the other inchworms* down the length of the room. Switch

One partner in reverse plank or table top while the other crab walks the length of the room. Switch.

Last, 5 squat thrusts and 5 jumping jacks. Do these together.

Repeat all drills.

*inchworm=perform pushup, walk feet in towards hands, walk hands out to plank and push up. Repeat.

Cardio

Two or three rounds of Suicides on the sidewalk in groups of two. Run down to half way touch the ground and run back to the start. Run the whole length, touch the ground and run back. Run hard and walk afterward to recover. These are supposed to be tough!!

Two or three rounds of 4 way runs: run down the side walk, shuffle right on the way back. Backpedal down the sidewalk, shuffle left on the way back.

Two or three rounds of sprints. Pair up by speed. Jog to a set point (about half way) and then race to the finish. Walk to recover.

Abs & stretch.
Done!!

Adapted from: by Kristie at 9:43 AM on Tuesday, June 17, 2008 From: Lafayette, Indiana (USA) www.turnstep.com

10 Min Lunch Crunch

• 30 Seconds, front plank
• Staying in plank position
• 16 Hip dips (alternate each hip to slightly point towards floor)
• Still in front plank...
• 16 Toe taps (straight legs, lift one foot off floor and alternate)

• 4 Quadrupeds 10 seconds (on hands and knees, opposite arm/leg straight out)
• Still on hands and knees...
• Kick 1 leg out, one hand behind head, crunch shoulder to knee for 16

• On your back...
• 16 Reverse crunches
• 16 Regular crunches
• 16 Suitcase crunches (up with a regular crunch bring knees to chest with feet starting from flat position)
• 16 Oblique suitcase crunches (bring shoulder to opposite knee as you come up)

Finish with 16 Butterfly Crunches

by C. Kirby at 6:50 AM on Monday, August 14, 2006 EDT www.turnstep.com

Samz One Hour Sculpt

Samz One Hour Sculpt

Warm-up jog/walk 5 minutes, stretch

UPPER BODY

• Bicep curls. (use heavy weights/bands)
  8Xs Front lift-. 3 counts up single count down, pulse the last for 16 in the middle. Keep upper arms close to body and elbows digging into ribs all the time.
• 8Xs Wide arms bicep curls
  Arms out to side with bent elbows or straight at shoulder height without locking elbows. Bring weights in towards shoulder for 1 count and extend out for 3 counts. Hold the last rep out wide and pulse for 16. Keep upper arms parallel to floor and still and bent from elbow.
• Lateral raise 8 Xs...
  Arms by side and palms facing in, lift out to the side for 3 counts up and lowering for single...at the end of last rep...turn palms out and
  8Xs Lift arms up for single count and lower for 3 counts. Watch the form. Avoid letting upper shoulder rise up.
• Over head press 8Xs...
  Hold weights and bent elbows at shoulder level, wrists right over elbows, palms facing front. Reach up for 3 counts and lower to bent position for 1 count.
• Combo: overhead press and lateral raise 8Xs...
  Extend arms overhead for 1 count and lower to shoulder level for 3 counts now bring them down to sides for 1 count and out to shoulder level for 3 counts...Do all reps.
• Chest press 8 Xs
  Same position as above using chest muscles bring elbows and wrists together in front you for 3 counts and out for 1 count.
• Triceps kickbacks
  8Xs 3 counts back and single count in, pulse the last for 16
  8Xs 1 count lift at back and 3 counts in and pulse last for 16, then switch to other arm. Upper arm lifted back diagonally and still, shoulders square.
• Strech arms after each move

LOWER BODY

• Lunges:
  16Xs Right leg forward and lunge deep-half way up-.deep down again and come up. Stay on the same leg and do all reps. A quick leg shake
• 8Xs Right leg forward again and lunge deep and pulse for 8, half up go deep down and come up. Do all reps.
  Switch leg.
  Remember to take a comfortable step, back heel up all the time, torso vertical, tailbone in the middle, take hips downwards bending back knee to 90-degree angle, avoid front knee extending further to toes.
• Squats 16Xs
  Stand feet wider then hips, toes out to 45-degree angle-Squat deep down-..half way up-.deep down again and come up. Do all reps
• 8Xs Squat deep, pulse for 8, half way up, deep down again and come up.
  Avoid letting knees cross toes level while squating, pushing through heels backward, abs contracted and back straight all the time
• Side lying leg raise 16 xs (use ankle weights and one dumbbell on hip)
  Lie on side with knees bent, abs contracted, upper hand rest in front of chest on floor for support, extend upper leg out in line with upper body, toe in line with heel. Lift leg up for single count up and down, hold the last lift at hip level and pulse 8, 16Xs press knee in to chest and out with heel press in the mid, pump knee in towards chest for 8, keep knee and ankle at hip level all the time.
  8Xs Combo Knee in leg out and lift leg up Pulse knee in for 8, leg in the middle and pulse for 8 and lift up pulse for 8.
• 16Xs Bring upper leg diagonal in front parallel to lower thigh, point toe out and lift leg up, pulse last lift for 8. Hold at middle and
  8Xs Make circles clockwise and then counter-clockwise. Lower leg and stretch....Switch sides

ABDOMINALS

• 25 sit-ups
• 25 scissors
  
• 25 v-sits: leg up in the air straight lift hips up off the ground while bringing upper body into a crunch
• 25 superman
• 30 second spider-man: feet and hands on floor, extend right leg straight out and up to make your body a straight line, hold for 30 seconds and pump extended leg into chest for 8 counts, switch legs

Adapted from: Samina Badshah at 2:04 AM on Sunday, February 6, 2005 EST. www.turnstep.com

It's Boot Camp Time; Gabrielle Reece Abs

It's Boot camp Time

Equipment: Bands, mat (optional), medium weight

Warm-up 5 minutes jog/walk. Stretch

Go through each round twice with little to no break between each exercise or rounds. Rest 1 minute before continuing to a new round. Finish off with Abs and stretching.

Round 1

1. Dive bomber push-ups: on hands and feet/or knees dip body down low to ground bum in the air and swoop into a raised chest position. 1 Minute
2. Line drills (shuffle right, squat and slap the floor, shuffle left and slap the floor) 1 Minute
3. Bear crawl down long part of gym (face down, walk on all fours) 1 Minute
4. Reverse lunge with back rows using band (20 reps) back rows: band under forward foot, choke up on the band to adequate resistance and pull the band up with both arms. Elbows out and shoulder blades pulled in together.
5. Plank to push-up position. 1 Minute

Round 2

1. Lateral jump squats - 20 reps
2. Crab walk down long part of track (face up, walk on all fours) 1 Minute
3. Squat with rear delt pull using band (20 reps) rear delt pull: arms straight out in front of you choked up on the band and bring arms to side of body, straight out to a 90 degree angle
4. Jump side to side over line, band, or step. 1 Minute
5. Walk or jog while holding medium weight dumbbells overhead. 2 Minutes

Round 3

1. Wall sits with bicep curls. 1 Minute
2. Standing knee to elbow oblique pulls: opposite arm/shoulder folds to reach the opposite high knee. 25 Reps each side -
3. One legged wall sits with bicep curl. 30 seconds each leg
4. Push-up, right arm reach, push-up, left arm reach 15-20 reps


________________________________________
Adapted from: “It’s Boot camp Time!”Added by Stacey to www.turnstep.com at 9:12 PM on Tuesday, August 5, 2008 EDT From: Springfield, Tennessee (USA)


ABS

Sit ups: 50

Leg raises: Start lying down with feet straight up. Slowly lower legs as far down as you can keeping your back flat on the floor and abs tight. Return to starting position. 25 reps

On-side oblique crunch: on-side lift up shoulders and bending knees, lift up lower portion of leg. (knees on the ground and feet in the air) 25 each side

Spider man: Place hands and feet flat on the floor with your bum in the air. Slowly lift one leg off the floor until you are in a straight line. Lower that same leg bringing your knee in to touch your elbow; bring foot back to original position and repeat move with opposite leg. Modify by only bringing your knee partially in. 30 seconds each side

Open leg pulse: Lie on ground, bring legs in so feet touch each other flat, knees out to the side. Clasp hands together straight over your stomach, lift head slightly and pulse hands towards feet. Try to make your head, neck and belly all move as one towards the wall. 1 minute

Standing ballet crunch: Stand with arms up away from your hips, slide one leg out to the side, slowly raise the leg until your knee is at your hip, lower back down and repeat. Squeeze your belly at the top of the move. 25 each side

Found from: Gabrielle Reece: The Best Abs and Core Moves Part 2 on www.thehotandfit.com

Burn Fat Cardio Stations and Warrior Abs

Equipment: Band, step(s), weight, jump rope, stability ball (optional), bar

Warm-up jog 5 minutes

7 Stations 1 minute each station with little to no rest between each station. Repeat whole circuit 3-4 times and finish with abs and stretching.

Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.



Burn fat cardio workout tip:
if you can't get the hang of bounding just try sprinting using a longer stride

High Hang Pull to Split Lunge Finish
1. Stand and grip the sandbag on each end and hold at waist height.
2. In a thrusting motion with straight arms throw the sandbag out in front of you and up over your head.
3. During this movement bend one knee and step back into a lunge position so that the sandbag finishes above your head.
3. Hold this position until controlled. Return to the starting position and repeat for desired repetitions. Repeat with other leg.

Burn fat cardio workout tip:
this is the only exercise that requires a weight and you can use any weight including a dumbbell, medicine ball, band, sandbag, or kettle bell

Walking/Jogging

Burn fat cardio workout tip:
walk or jog

Wood Chop with band or cable
1. Start by standing parallel to the band or cable.
2. Hang onto the handle in front of your body but up above your head and over the shoulder. Keeping your arms semi straight rotate your body down and away from the band.
3. Keep your feet planted and twist from your trunk or core. Remember to keep your arms semi straight throughout the movement.
4. Return to the starting point and repeat according to the required repetitions.
5. Repeat with the other side.

Burn fat cardio workout tip:
step away far enough so you have a good amount of tension on the band before you twist be sure you move with control

Step Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.

Burn fat cardio workout tip:
you can use yoga blocks, a towel, or masking tape to jump over if you have no bench

Stair Climbing (double step)
1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.



Burn fat cardio workout tip:
if you don't have access to stairs you can use a step, doing fast feet up and down or do walking lunges.

Jump Rope
Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope up over your head and then towards your feet. Continue jumping up and down as you bring the jump rope from in front to under your feet. Continue for the prescribed number of jumps or time.

Burn fat cardio workout tip:

Be patient and don’t give up, keep going each

time you get caught in the ropes.

Warrior ABS

Bench Reverse Crunch 45 seconds
1. Start by lying on your back and holding onto the bench with your hands above your head.
2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders.
3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum.
4. Return to the starting position and repeat for the desired repetitions.

Warrior ab workout tip:
You can also do these on the floor with hands behind head. Pause at the top for 3 seconds then lower slowly for more intensity.

Straight Leg Obliques 45 seconds
Starting Position: Lie on your back and raise your legs straight into the air.
Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.


Warrior ab workout tip:
Keep feet stacked over knees knees over hips and shoulders and head on floor at all times.

Leg Raise Pike 45 seconds
1. Start by holding a high bar with your body outstretched completely.
2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible.
3. Do not swing during this motion. Your upper body should stay relatively quiet.
4. Return to the starting position and repeat.

Warrior ab workout tip:
Make sure to hold at the top for 5 seconds then take 5 seconds to lower the legs. This will be the toughest part of the workout.

Adductor stretch with crunch 45 seconds
1. Start by laying on top of the ball with the small of your back being on top of the ball.
2. Next place your legs on the wall and spread them apart until a slight stretch is felt in your adductors.
3. Once stabilized proceed into a crunch and then return to the starting position.
4. Repeat this movement for the desired repetitions. If you don’t have a stability ball, lay on ground with bum facing wall and follow steps 2-4.

Warrior ab workout tip:
The goal here is to stretch then crunch without using inner thighs, hip flexors, or quads to help.

Wide Leg Upward Dog 5 times
1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width.
2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky.
3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles.
4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet.
5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths.


Warrior ab workout tip:
The stretches are just as important as the ab exercises so don't skip. They help you build lean long abs vs. bulky abs. Be sure to keep shoulders down and shoulders blades together to open up chest and pull abs apart.

Side Lying Stretch over Stability ball 45 seconds each side
1. Lie on your side with the stability ball just on top and above your hip. Spread your feet apart so that you can balance. Once your balance improves then put your feet together.
2. Reach over your head and reach towards the floor until a comfortable stretch is felt.
3. Hold for the prescribed time and then return to the starting position and repeat. Switch to the other side and complete prescribed repetitions. If you don’t have a stability ball do a side plank with upper arm stretched out towards the floor until a comfortable stretch is felt.

Warrior ab workout tip:
This oblique opener will help you get an even better ab workout next time around so be sure not to skip.

Adapted from: www.freeworkoutguides.com