3 Free ISF Workouts
Day 1- Upper Body Jump Rope Circuit
Warm-up: Jump rope for 3 minutes. Dynamic Stretches: Lunges with a twist, toe touches, quad pulls, figure 4's, windmills, inchworm x8
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You will need: Jump rope, dumbbell
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What to do: Perform each move for 1 minute. You will get a 1 minute break at the end of each set. 3-4 sets
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Workout:
Jump rope- 50 high knee, 50 butt kickers
Alt side lunges with overhead military DB press (start with weights in hands outward in L positions and press up above the shoulders.
Push-ups with a side reach
Turkish getups R Side
Jump rope- 50 running, 50 of 10 single leg hops
Bicep Curls (Heavy)
Firefly push-ups (Push-up and then back into our bear crawl pose)
Turkish getups L Side
Jump rope
Shoulder Side Raises (Medium/lt wt)
Alternating wide and narrow push-ups
Tabletop crunches (Lay on back, legs up in 90 degrees)
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Cool Down:
Vinyasa flow. Chest T-Stretch face down on floor,
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Day 2: Tabata Leg Day
Warm-up: Jog for 5 minutes. Dynamic Stretches: Lunges with a twist, toe touches, quad pulls, figure 4's, high knees, butt kickers, bruce lee kicks
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You will need: Just Body weight
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What to do: Perform each move for 45 sec. You will get a :15 sec break inbetween moves. 3-4 sets
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Workout:
Alternating lunge hops
Single Leg balanced dead lifts Left side
Single Leg balanced dead lifts Right side
Squat, squat/hop... repeat
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High plank with leg alternating windshield wiper straight leg motion
Roll up sit up balance with heels off ground
Heels to the ceiling and lift hips off the ground
Dead fish – laying on your back touch the outside of the heels
Bowlers lunge with the double leg hop
Other side bowlers lunch with double leg hop
Alternating lunges
Single leg free runners
Other side single leg free runners
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Cool Down:
Stretch Quads, hamstrings, gluts, calves
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Day 3: Tire Full Body Power
Warm-up:
20 squats- 20 lunges
10 pushups- 10 shuffle shuffle twist
10 inchworm- 20 toe touches
10 lunge twist- 20 quad pulls
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You will need: a tire or modify by holding a weight
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What to do: Perform each move for 1 minute. You will get a 1 min break in-between sets. 3-4 sets
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Workout:
Incline pushups- hands on tire
Hopping in/outs
Overhead tire tricep extensions
Mtn Climbers hands on tire
Tire power flips- jump as you flip the tire
In/outs sitting on tire
Lay on back holding tire above chest, crunch straight up
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Cool Down:
Stretch shoulders with arm across front of chest, stretch neck side to side, cat/cow, plow pose, quads, hamstrings
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