Train 360 Jan 9th – Jan 15th

Written by Editor // 01/08/2012 // Featured, TRAIN 360, TRAIN 360 WORKOUT PLANS // No comments

The following workouts are Train 360 workouts from January 9^th – January 15^th. Print this out and plan your workout week in advance!

You can watch each individual strength exercise video demo each day the workout is posted in the
Train 360 fitness system section.

1/9/2012 LOWER BODY
1. Plie Squat w/SUMO lean and POLE overhead
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec
2. Cherry Picker to Front Raise w/DBELLS
BEGINNER: 2-6-45 sec
INT-ADV: 2-10-45 sec
3. 4-1 Wave Squat
BEGINNER: 2-10-45 sec
INT-ADV: 2-20-45 sec
4. Heel Touch Squat w/DBELLS
BEGINNER: 2-8-45 sec
INT-ADV: 2-15-45 sec
5. Single leg Squat w/DBELL Cross-over raise
BEGINNER: 2-4-45 sec
INT-ADV: 2-10-45 sec
6. Russian Curls w/DBELLS
BEGINNER: 2-4-45 sec
INT-ADV: 2-12-45 sec
7. Flamingo Tricep Extension w/BAND
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
8. H-O-H situps
BEGINNER: 2-4-45 sec
INT-ADV: 2-20-45 sec

1/10/2012 CIRCUIT

BEGINNER: 3 – 4 to 8 – 1 min
Do all exercises in a row, top to bottom, without resting.
Try to do 4-8 reps of each exercise. After you get to bottom of circuit, rest 1 min then repeat.
Do circuit 3 times total.
INT-ADV: 3 – 16 – 1 min
Do all exercises in a row, top to bottom, without resting.
Try to do 16 reps of each exercise. After you get to bottom of circuit, rest 1 min then repeat.
Do circuit 3 times total.
EXERCISES
1.Sagital Jumping Jacks
2. 4-Count Body Builders
3. Squat Curl Press w/DBELLS
4. Leg Levers w/BALL
5. Decline Pushups off BALL
6. Flying Cobras off Bench
7. V-Off’s from Bench
8. Ab Bicycle

1/11/2012 REST DAY

Relax if it’s your rest day! If not, click to view previous workouts,

1/12/2012 UPPER BODY
1. Incline Pushups w/Twist to BENCH
BEGINNER: 2-4-45 sec
INT-ADV: 2-12-45 sec
2. BENCH Dips w/Heel Roll on BALL
BEGINNER: 2-4-45 sec
INT-ADV: 2-10-45 sec
3. DBELLS Chest Press w/BALL between straight legs on BENCH
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
4. Boat Pose w/DBELLS Curl and Press
BEGINNER: 2-4-45 sec
INT-ADV: 2-12-45 sec
5. Triangle DBELL Row off BENCH
BEGINNER: 2-6-45 sec
INT-ADV: 2-12-45 sec
6. 1 Foot Shoulder Thrash w/BAND
BEGINNER: 2-5/5/5-45 sec
INT-ADV: 2-8/8/8-45 sec
7. Plie Hold w/DBELLS Tricep Overhead Extension
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
8. 1 Leg Lemon Squeezer
BEGINNER: 2-4-45 sec
INT-ADV: 2-12-45 sec

1/13/2012 LOWER BODY
1. Lateral Step Lunge
BEGINNER: 2-6-45 sec
INT-ADV: 2-16-45 sec
2. Single leg Squat w/TOWEL
BEGINNER: 2-4-45 sec
INT-ADV: 2-8-45 sec
3. Reverse Lunge to high knee lift (hands behind head)
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
4. Drinking Bird w/DBELLS
BEGINNER: 2-6-45 sec
INT-ADV: 2-8-45 sec
5. Squat to BAND Row
BEGINNER: 2-10-45 sec
INT-ADV: 2-15-45 sec
6. Full Body Core Rolls
BEGINNER: 2-3-45 sec
INT-ADV: 2-6-45 sec
7. Supine Rockettes
BEGINNER: 2-8-45 sec
INT-ADV: 2-12-45 sec
8. Hello Darlings
BEGINNER: 2-8-45 sec
INT-ADV: 2-16-45 sec

1/14/2012 CIRCUIT

BEGINNER: 3 – 6 to 8 – 1 min
Do all exercises in a row, top to bottom, without resting.
Try to do 6-8 reps of each exercise. After you get to bottom of circuit, rest 1 min then repeat.
Do circuit 3 times total.
INT-ADV: 3 – 16 – 1 min
Do all exercises in a row, top to bottom, without resting.
Try to do 16 reps of each exercise. After you get to bottom of circuit, rest 1 min then repeat.
Do circuit 3 times total.
EXERCISES
Lemon Squeezers
Side C Press
Mtn Climbers off BALL
Prone HR’s off BALL
Heel Touch Squat w/DBELLS
Rambo Squats
Row Plus Dead Lift w/DBELLS
Knee Pushups