Train 360 Jan 30th – Feb 5th

The following workouts are Train 360 workouts from January 30th – February 5th. 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.

1/30/2012 REST DAY
If you follow the Train 360 workout plan then today is your rest day so relax!  If not, click to view previous workouts.

1/31/2012 CARDIO         
BEGINNER: 20 min Run or Power Walk. Include 6×1 minute mini-speed burst within the workout.  They do not have to be back to back, just pick periods and increase your pace to near max effort for 1 min.
INT-ADV: 30 min Run or Power Walk. Include 6×1 min speed burst within the workout. They do not have to be back to back, just pick periods and increase to max pace for 1 min.

2/1/2012 ABS / CORE    
1.Pikes on BALL
BEGINNER: 2/4//1 min
INT-ADV: 2/8/1 min
2. Prone Hip Roll on BALL w/hand taps
BEGINNER: 2/4/45 sec45 sec
INT-ADV: 2/8/45 sec
3. Free Fall Bridging
BEGINNER: 2/10/45 sec
INT-ADV: 2/15/45 sec
4. Quadruped Balance Buster w/DBELL
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
5. H-O-H situps
BEGINNER: 2/6/45 sec
INT-ADV: 2/16/45 sec
6. F to K situps
BEGINNER: 2/6/45 sec
INT-ADV: 2/16/45 sec
7. Dolphin Crunch
BEGINNER: 2/10/45 sec
INT-ADV: 2/16/45 sec
8. Reverse Crunch w/BALL
BEGINNER: 2/10/45 sec
INT-ADV: 2/16/45 sec

2/2/2012 CARDIO
BEGINNER: Spin Class, Row 1000 meters, or cycle 3 miles.
INT-ADV: Take a Spin Class OR Row 5k

2/3/2012 LOWER BODY
1. Pivot Lunge w/DBELLS
BEGINNER: 2/8/45 sec
INT-ADV: 2/16/45 sec
2. Alternating Reverse Lunge to Floor Touch
BEGINNER: 2/8/45 sec
INT-ADV: 2/16/45 sec
3. Full ROM Squat w/BAND support
BEGINNER: 2/8/45 sec
INT-ADV: 2/16/45 sec
4. 1 Foot on Bench Lateral Squat Curl Press w/DBELLS
BEGINNER: 2/6/45 sec
INT-ADV: 2/10/45 sec
5. Bent Over Front Raise w/DBELLS
BEGINNER: 2/8/45 sec
INT-ADV: 2/15/45 sec
6. Row From Drinking Bird w/DBELL using BENCH
BEGINNER: 2/645 sec
INT-ADV: 2/10/45 sec
7. 1 Arm Shoulder Press on 1 Foot w/BAND
BEGINNER: 2/8/45 sec
INT-ADV: 2/12/45 sec
8. B-F w/Kicks
BEGINNER: 2/4/30 sec
INT-ADV: 2/8/30 sec

2/4/2012 ABS / CORE
1. Leg Levers w/BALL
BEGINNER: 2/4/45 sec
INT-ADV: 2/10/45 sec
2. Dead Bugs w/BALL
BEGINNER: 2/6/45 sec
INT-ADV: 2/12/45 sec
3. Sun Gods
BEGINNER: 2/4/45 sec
INT-ADV: 2/10/45 sec
4. Floor Washers w/PLATES
BEGINNER: 2/6/45 sec
INT-ADV: 2/8/45 sec
5. Pikes w/PLATES
BEGINNER: 2/4/45 sec
INT-ADV: 2/10/45 sec
6. Side-Split Stance Elbow Rolls
BEGINNER: 2/4/45 sec
INT-ADV: 2/8/45 sec
7. Supine Marching
BEGINNER: 2/10/45 sec
INT-ADV: 2/16/45 sec
8. Supine HR’s w/BALL
BEGINNER: 2/10/45 sec
INT-ADV: 2/16/45 sec

2/5/2012 CIRCUIT
BEGINNER: Do all exercises in a row, top to bottom, without resting.  Try to do 10 reps of each exercise.
After you get to bottom of circuit, rest 1 min then repeat.  Do circuit 3 times total.
3/10/1 min
INT-ADV: Do all exercises in a row, top to bottom, without resting.  Try to do 20 reps of each exercise.  After you get to bottom of circuit, rest 1 min then repeat.   Do circuit 3 times total.
3/20/1 min

1.Chest Press on BENCH, Legs Up, w/DBELLS
2. 1 Foot Skier Row w/BAND
3. Swimmers w/BAND
4. 1 Arm Shoulder Press on 1 Foot w/BAND
5. Heel Touch Squat w/DBELLS
6. Supine DBELLS Overheads w/Legs Up holding BALL
7. High School Curls w/BAND
8. Boat Pose Hip Taps w/DBELL

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