Train 360 Feb 20 – Feb 26

The following workouts are Train 360 workouts from February 20^th – February 26^th. Print this out and plan your workout week in advance!

You can watch the individual strength exercise video demos each day in the
 Train 360 fitness system section.

2/20/2012 REST DAY
Relax if it’s your rest day!  If not, click to view previous workouts.

2/21/2012 UPPER BODY
1. 1 Foot Alternating DBELL Shoulder Press
BEGINNER: 2/10/45 sec
INT-ADV: 2/16/45 sec
2. 1 Arm/1 Foot PNF w/BAND
BEGINNER: 2/5/45 sec
INT-ADV: 2/8/45 sec
3. DBELLS Chest Press to crunch on BALL
BEGINNER: 2/8/45 sec
INT-ADV: 2/15/45 sec
4. 1 Foot DBELL Curl and Press off BALL
BEGINNER: 2/6/45 sec
INT-ADV: 2/12/45 sec
5. Triangle DBELL Row off BENCH
BEGINNER: 2/6/30 sec
INT-ADV: 2/12/20 sec
6. 1 Foot Tricep Kickbacks w/DBELLS
BEGINNER: 2/10/45 sec
INT-ADV: 2/15/45 sec
7. Dips with Overhead Reach off BENCH
BEGINNER: 2/5/45 sec
INT-ADV2/10/45 sec
8. Prone–Opp Arm/Leg Lifts
BEGINNER: 2/6/45 sec
INT-ADV: 2/8/45 sec

2/22/2012 ABS / CORE
1. Worm
BEGINNER: 2/3/45 sec
INT-ADV: 2/5/45 sec
2. Wide Prone Bridge w/reaching
BEGINNER: 2/6/45 sec
INT-ADV: 2/12/45 sec
3. Sun Gods
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
4. Side Bridge w/leg lifts
BEGINNER: 2/6/30 sec
INT-ADV: 2/8/30 sec
5. Supine Rockettes
BEGINNER: 2/8/45 sec
INT-ADV: 2/12/45 sec
6. Prone HR’s with TWIST off BALL
BEGINNER: 2/4/45 sec
INT-ADV: 2/8/45 sec
7. Sit to Clap on BALL w/DBELLS
BEGINNER: 2/10/45 sec
INT-ADV: 2/15/45 sec
8. Commando Situps w/POLE
BEGINNER: 2/8/45 sec
INT-ADV: 2/14/45 sec

2/23/2012 LOWER BODY
1. Stand Ups from BENCH
BEGINNER: 2/4/45 sec
INT-ADV: 2/8/45 sec
2. Front Squat w/DBELL
BEGINNER: 2/8/45 sec
INT-ADV: 2/16/45 sec
3. Lateral Slide w/PLATES
BEGINNER: 2/6/45 sec
INT-ADV: 2/8/45 sec
4. Toy Soldiers w/BAND
BEGINNER: 2/20/20 sec
INT-ADV: 2/20/20 sec
5. Belay Walking w/BAND
BEGINNER: 2      10           45 sec
INT-ADV: 2/20/45 sec
6. Hurdler’s Start-Lunges
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
7. 1 Foot on Bench Lateral Squat Curl Press w/DBELLS
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
8. Supine Bridge on BALL w/Marching
BEGINNER: 2/6/45 sec
INT-ADV: 2/12/45 sec

2/24/2012 CIRCUIT
BEGINNER: 3/6 to 10/1 min
INT-ADV: 3/16/1 min

1. H-S-K-T w/DBELLS
2. V-overs off BENCHLateral Skating
3. Incline Pushups w/Twist to BENCH
4. Ab Curl Ups w/heel press off BENCH
5. 1 Foot Skier Row w/BAND
6. 1 Foot Scaption w/BAND
7. Lateral Step-Down Taps from BENCH

2/25/2012 ABS / CORE
1. Prone HR’s off BALL
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
2. Side Leg Lifts off BALL
BEGINNER: 2/8/45 sec
INT-ADV: 2/12/45 sec
3. Supine GM’s off BALL
BEGINNER: 2/10/45 sec
INT-ADV: 2/15/45 sec
4. B-F w/Kicks
BEGINNER: 2/4/45 sec
INT-ADV: 2/8/45 sec
5. Mtn Climb w/Yoga Stretch
BEGINNER: 2/8/30 sec
INT-ADV: 2/10/30 sec
6. Free Fall Bridging
BEGINNER: 2/10/45 sec
INT-ADV: 2/15/45 sec
7. 1 Arm Press-Situp w/DBELL
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
8. Floor Washers w/PLATES
BEGINNER: 2/5/45 sec
INT-ADV: 2/8/45 sec

2/26/2012 MIX
1. Floor Pushups
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
2. 6-Count Body Builders
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
3. Dips with Overhead Reach off BENCH
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
4. Alternating Reverse Lunge to Floor Touch
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
5. Heel Touch Squat w/DBELLS
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
6. 1 Foot Alternating DBELL Shoulder Press
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
7. H-O-H situps
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
8. Elbow Crunch
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
9. Knee Pushups
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec
10. Punching from knees w/DBELLS
BEGINNER: 1/20 sec max reps/75 sec
INT-ADV: 1/1 min max reps/75 sec

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