Train 360 Jan 23rd – Jan 29th

The following workouts are Train 360 workouts from January 23rd – January 29th. 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.

1/23/2012 MIX
1. Deep Overhead Squat w/POLE
BEGINNER: 2-6-                45 sec
INT-ADV: 2-14-45 sec
2. Step Up to Reverse Lunge w/DBELLS off BENCH
BEGINNER: 2-6-30 sec
INT-ADV: 2-10-30 sec
3. V-Off’s from Bench
BEGINNER: 2-6-45 sec
INT-ADV: 2-15-45 sec
4. 8-Count Body Builders
BEGINNER: 2-3-                45 sec
INT-ADV: 2-8-45 sec
5. 1 Foot HPS w/DBELLS
BEGINNER: 2-6-                45 sec
INT-ADV: 2-12-45 sec
6. Super 21 Curls w/DBELLS
BEGINNER: 2-21-45 sec
INT-ADV: 2-21-45 sec
7. Floor Washers w/PLATES
BEGINNER:  2-5-45 sec
INT-ADV: 2-8-45 sec
8. Flutter Spins w/BALL
BEGINNER: 2-4-                45 sec
INT-ADV: 2-10-45 sec

1/24/2012 REST DAY
Relax if it’s your rest day!  If not, click to view previous workouts.

1/25/2012 CARDIO
Swim two sets of 10 laps using any stroke combination(s) OR Cycle 3 miles.  Swim 25 laps using any stroke combination(s) OR Cycle 8 miles.

1/26/2012 MIX
1. Toe Grab Leg Lever Stretch    
BEGINNER: 2-8-15 sec
INT-ADV: 2-12-15 sec
2. Scorpions
BEGINNER: 2-8-15 sec
INT-ADV: 2-12-15 sec
3. Spiders
BEGINNER: 2-8-15 sec
INT-ADV: 2-12-15 sec
4. Mtn Climb w/Yoga Stretch
BEGINNER: 2-6-15 sec
INT-ADV: 2-10-15 sec
5. B-F w/Kicks
BEGINNER: 2-4-30 sec
INT-ADV: 2-8-30 sec
6. N-G Pushups
BEGINNER: 2-3-45 sec
INT-ADV: 2-8-45 sec
7. Runner’s Starting Blocks
BEGINNER: 2-6-15 sec
INT-ADV: 2-8-15 sec
8. Triangle Sliders w/DBELL
BEGINNER: 2-6-45sec
INT-ADV: 2-10-45 sec
9. Worm
BEGINNER: 2-4-45 sec
INT-ADV: 2-8-45 sec
10. Deep Overhead Squat w/POLE
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec
11. Hip to Hip w/POLE  
BEGINNER: 2-8-15 sec
INT-ADV: 2-12-15 sec
12. Sit to Clap on BALL w/DBELLS
BEGINNER: 2-10-45 sec
INT-ADV: 2-15-45 sec

1/27/2012 UPPER BODY
1. Incline Russian Pushups from BENCH
BEGINNER: 2-4-45 sec
INT-ADV: 2-10-45 sec
2. Triangle DBELL Row off BENCH
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec
3. Split Stance BAND Row
BEGINNER: 2-10-45 sec
INT-ADV: 2-15-45 sec
4. Butterfly’s off BALL w/DBELLS
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
5. 4-1 Wave Squat
BEGINNER: 2-10-45 sec
INT-ADV: 2-20-45 sec
6. Flamingo Tricep Extension w/BAND
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
7. High School Curls w/BAND
BEGINNER: 2-8-45 sec
INT-ADV: 2-15-45 sec
8. X Files
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec

1/28/2012 LOWER BODY
1. Side Bridge w/leg lifts
BEGINNER: 2-4-45 sec
INT-ADV: 2-8-45 sec
2. Supine Heel Press
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec
3. Body Rocking
BEGINNER: 2-4-45 sec
INT-ADV: 2-12-45 sec
4. Floor Pushups w/Twist
BEGINNER: 2-4-45 sec
INT-ADV: 2-6-45 sec
5. Single leg Squat w/TOWEL
BEGINNER: 2-6-45 sec
INT-ADV: 2-8-45 sec
6. Bulgarian Squat w/BAND Curl off BENCH
BEGINNER: 2-5-45 sec
INT-ADV: 2-8-45 sec

1/29/2012 CIRCUIT         
3-20 seconds of max reps-2 min
3-1 min max reps-2 min

Do 20 seconds of each exercise with maximum effort. Try to do as many reps as you can in 20 seconds.   After 20 seconds for that exercise  move immediately to the next exercise and start another 20 seconds.  After you finish all of the exercises rest 2 minutes, then repeat the circuit two more times. Rest 2 min at end of each circuit. Do 1 min of each exercise with maximum effort.  Try to do as many reps as you can in 1 minute.   After 1 minute of that exercise move immediately to the next exercise and start another 1 minute.   After you finish all of the exercises rest 2 minutes, then repeat the circuit two more times. Rest 2 min at end of each circuit.

1. 6-Count Body Builders
2. Begin standing – go into a plank position – Jump feet apart and back together – Stand up
4. Jockey Hops
5. Jumping Jack w/DBELLS Punch Up
6. Holding dumbbells up at shoulders – Do jumping jacks – With each jump-raise arms straight overhead and back down
7. Mtn Climbers w/PLATES
8. Hands on floor – Toes on discs – Slide feet into chest
9. Knee Pushups
10. Prone Hip Roll on BALL w/hand taps               

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