WORKOUTS

N8-335:

BW Squat	30
Push-up	30
SB Jackknife	30
Pull-up	10
SB Hamstring Curl	40
SB Pass	20
Step-up	30
Chin-up	10
Push-up Arc	15
Side Plank	40
Crunch Set	45
Inverted Row	20
Burpee	15

BODY WEIGHT.01

for travel and light weight workouts

BODY WEIGHT .02

for travel/light weight days w/increased

intensity

mODEL wORKOUT

for strength and conditioning

N8-150:

BW Squat	20
Push-up	20
SB Jackknife	20
SB Hamstring Curl	20
Pull-up	5
SB Pass	10
Walking Lunge	20
Push-up Arc	10
Side Plank	20
Chin-up	5
Burpee	20

Myworkout programming is tailored to fit your need. I will sit down and assess your current state of fitness to determine a starting point. From there we will note your goals which will dictate the intensity of your program. I work with you to craft a program that works with the ever changing needs of family, work and life. Contact me for a complimentary introduction.

Below are my basic Workout Model and two Body Weight options:

[look in my exercise/abbreviations library for questions regarding exercises or abbreviations]

WARM-UP:

- Flexibility

- Heart Rate

- Muscle Activation

* Glutes

* Lats

* Abs

- Balance

STRENGTH SUPER-SET:

- Chest
- Back

- Legs (glute specific)

CORE SUPER-SET:

- Burn (hold-endurance)
- Straight (contract/release-strength)

- Twist (obliques)