https://padlet.com/jaudiino2015/lewo_3_2 Made with a stroke of good luck en-us 2017-03-03 12:53:56 UTC 2023-10-14 00:51:23 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Ring.png https://padlet.com/jaudiino2015/lewo_3_2/wish/157592392 Warmup:
5 min 3.0 pace in treadmill 
Legs:
3x8 kettle bell swing
-3x10 air squats 
3x8 leg curls 
-3x10 donkey kicks with dumbbell
Walking lunges with dumbbells
-3x10 box step ups
 
2x8 Leg extension 
-wall sit 20 seconds 
2x10 calf raises on leg press 
-2x10 calf raise on smiths machine 

Cool down: 5 min walk on treadmill ]]> 2017-03-03 12:59:24 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592392 https://padlet.com/jaudiino2015/lewo_3_2/wish/157592412 Workout #1 Total Body:

Agility warm up:
 3 mins each 30 sec
Side to sides
Drop downs 
High knees 
Squat jumps 
Butt kicks 
Back and forth jumps 

Water break 

Small box: upper body 
X3 drop down reps 10-9-8 
Incline push ups 
Dips 
Shoulder touches (30 sec)
-In between each set 
30-1 min plank 

Water break 

Stepper: lower body 
X3 drop down reps 10-9-8
Squat together - Wide squat
Weighted toe touch (30 sec)
Side lungs 
-In between each set
30-1 min wall sit 

Water break 
 
If extra time back to agility ]]> 2017-03-03 12:59:30 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592412 jtualongo18 https://padlet.com/jaudiino2015/lewo_3_2/wish/157592580 Arms Day
----------------------------------------------------
Reverse Curl
Dumbbell Curls / Rubber Band
Tricep Pushdown / Rubber Band
Bicep Curl / Close Grip Push Up
Cable Curl / Kick Back
Burnout Bicep
Burnout Tricep]]> 2017-03-03 13:00:22 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592580 https://padlet.com/jaudiino2015/lewo_3_2/wish/157592665 Warm up: 10 min walk treadmill

Legs: 
Leg curls- 10x3
 ]]> 2017-03-03 13:00:47 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592665 https://padlet.com/jaudiino2015/lewo_3_2/wish/157592789 Chest day 
 Bench 5 sets of 10 
Incline dumb bell press 3 sets of 
8
Flat bench dumb bell press 3 sets of 8
Cable flies 3 sets of 10
End workout with
15 diamond push ups 
10 push ups 
15 dips 
15 normal push ups 
10 wide push ups 
Cycle 4-6 15 seconds rest between each exercise 
  1 minutes rest between cycles


]]> 2017-03-03 13:01:29 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592789 ksamuda18 https://padlet.com/jaudiino2015/lewo_3_2/wish/157592997 1) Squat Press 3x10// UH row 3x10
2) Chest press Leg Lifts 3x12// MTNC 3x30 sec// PJs 3x30sec
3) Lat Raises:UHF 3x8 // Lat step jumps 3x30 sec 
4) KB sumo squat 3x10// bicep plate curls 3x8
5) Tricep push ups 3x8// dips 3x15]]> 2017-03-03 13:02:32 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157592997 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593062 20/15/10/5

Push-ups 
Sit-ups 
Squats 
Burpees 

5 1 min planks 

Dips 





]]> 2017-03-03 13:02:53 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593062 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593111 Arms:
1)Warmup light curls + light single arm tricep extensions
2)Arm compound: Skull crushers- close grip press-single arm tricep extensions- bicep curl
3) Tri set plate curls
4)Single arm bicep hammer curl
5)dips + close grip push-up + band trice extensions 
6)reverse curls + dumbbell wrist curls 
7)Burnout

]]> 2017-03-03 13:03:06 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593111 averagejoe628 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593449 Jump rope warm up 2minutes

Upper body workout

-Push ups 3x15 
-Ploy metric push-ups with a medicine ball 2x10

-Machine row 2x10 
-Lat pull downs 2x10 

- shoulder press 2x8
- lateral raises 2x12

-Russian twist 2x20 
-Plank 30 seconds 2

 


]]> 2017-03-03 13:04:45 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593449 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593545 SHOULDERS BOY 

-Dumbbell Press SS Lateral and -Front Raises
-Cable Upright
-Machine Press
-Rear Delt Fly SS Bent Over Rear Delt Flys


Abs Military's

]]> 2017-03-03 13:05:14 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593545 jackzagarino5563 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593608 Arms                                          Tricep extension- 3 sets 15x12x10
Bicep curls- 3 sets 15x12x10 
Push-ups 
Dips
Tricep Kickbacks- 3 sets15x12x10
Hammer Curls- 3 sets 15x12x10
Skull Crushers- 3 sets 15x12x10.    Pull ups]]> 2017-03-03 13:05:31 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593608 mwelch16 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593763 Core- 3 Sets w/ 25 Ib above head of!
30 second leg hovering
15 leg lifts
30 seconds flutters
10 V-up 
30 second cross over bicycles 

*Last set of bicycles until failure!
*Wall sit w/ 25 Ib weight 

Legs-
Kettlebell squats: 3x20
Walking lounges w/ bodybell 
Hip Abduction: Drop sets 
Leg press: 3x10
Treadmill or Stairmaster: 3-5 minutes ]]> 2017-03-03 13:06:12 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593763 https://padlet.com/jaudiino2015/lewo_3_2/wish/157593911 Lower body & upper workout.....
Treadmill 5min 
Stairmaster 5min
Walking lunges Dumbbells 3x10
Squats with kettlebell 3x15
Upper body...
Standing dumbbell curls 3x10
Chin ups 3x15
Ending work out with push ups 


]]> 2017-03-03 13:06:52 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157593911 https://padlet.com/jaudiino2015/lewo_3_2/wish/157594109 CHEST & TRICEPS

-Tricep kickbacks on cables
3x15
-Incline bench press
3x15
-wide set push-ups 
3x15
-Tricep extensions with body bar
3x15
-supine pull overs
3x15

-Tricep pushdowns with resistance band
-flat dumbbell press

]]> 2017-03-03 13:07:44 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157594109 myannucci16 https://padlet.com/jaudiino2015/lewo_3_2/wish/157594171 Tricep rope pulldowns 4 sets 8-12 reps
Dumbell curls superset with hammercurls  3 sets 8-12
Tricep machine 3 sets 8-12 reps
Bicep curl bar 3 sets 8-12 reps
Dips as many as you can 3 sets 
Bicep curl machine 3 sets
Run outside

]]> 2017-03-03 13:07:59 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157594171 https://padlet.com/jaudiino2015/lewo_3_2/wish/157594657 Shoulders & Triceps:
5 min cardio(treadmill)
Side lateral raises(dumbbell)
Shoulder press(smith machine)
Front raises(dumbbell)
Reverse flys(pec deck)
Rope pushdown  
Seated tricep extension 
Tricep kickback ]]> 2017-03-03 13:10:24 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157594657 https://padlet.com/jaudiino2015/lewo_3_2/wish/157594988 Warm up- treadmill 10 mins 
Legs:
Leg curls 3x10
Kettle bell swing 3X15
Donkey kicks 3x6 each leg
-20 second wall sits between
Bar squats(with box) 3x15 light weight 
Box step ups 3x10 each leg
Stair master- Reg walk, skip step lung 


]]> 2017-03-03 13:11:49 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157594988 https://padlet.com/jaudiino2015/lewo_3_2/wish/157595023 Arm Day 
------------------------
Warm up 
- Bicep curls w/ rubber band
- Push ups 3 sets

Bicep/ Tricep
- Standing Bicep Curls 3 of 10
- Tricep Push down 3 of 10
- Bicep curls machine 
- Skull Crushers 
 
Forearms
- Seated Barbell wrist curl 




]]> 2017-03-03 13:11:55 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157595023 jyajama16 https://padlet.com/jaudiino2015/lewo_3_2/wish/157595686 Shoulders
Strick overhead
Lateral raises 
Shrugs 
Straight arm Lat and scrap pull ]]> 2017-03-03 13:14:55 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157595686 https://padlet.com/jaudiino2015/lewo_3_2/wish/157596209 5 to 7 minute warm up
Dynamic stretching 

1 walking lap 
 

]]> 2017-03-03 13:17:08 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157596209 https://padlet.com/jaudiino2015/lewo_3_2/wish/157596340 2017-03-03 13:17:33 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157596340 https://padlet.com/jaudiino2015/lewo_3_2/wish/157597412 -Treadmill.
-Leg extension machine.
-seated leg curl.
-hip addiction machine.
-glutes mediums machine.]]> 2017-03-03 13:22:40 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157597412 https://padlet.com/jaudiino2015/lewo_3_2/wish/157597661
20/15/10/5

Push ups
Sit ups
Squats
Burpes 

 5- 1 min planks

Dips


]]> 2017-03-03 13:23:48 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157597661 https://padlet.com/jaudiino2015/lewo_3_2/wish/157601713 Leg Day]]> 2017-03-03 13:40:13 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157601713 jackzagarino5563 https://padlet.com/jaudiino2015/lewo_3_2/wish/157681343 Dumbell chest fly
Cable fly
Cable scoops 
Lateral flys
Tricep extension 
Tricep standing skull crushers 
Tricep kickback ]]> 2017-03-03 17:24:26 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/157681343 https://padlet.com/jaudiino2015/lewo_3_2/wish/159253433 Warm up 
-treadmill 5min
-step ups 30sc
-jump rop 30sc

Lower body work
Straight leg deadlifts 3x10
Walking lunges with barbell 3x10
Squats with Smith machine3x10
Side lungs into squats with barbell 3x0
Steps ups high knee 3x10

]]> 2017-03-10 13:23:10 UTC https://padlet.com/jaudiino2015/lewo_3_2/wish/159253433