WORKOUT
OF THE
WEEK!
TAYLOR’S BOSU BALL BLAST
Things you need: 1 Bosu Ball, 1 Set Medium Weights
10 Jumps On/Off Bosu
20 Mountain Climbers (Bosu upside-down)
10 Burpees w/ Push-Up! (Bosu upside-down)
1-30 Sec Plank w/ Hands on Bosu
REST!
10 Bicep Curls on Bosu (with weights)
10 Tricep Kick-Backs on Bosu (with weights)
10 Front Lunges Per Leg onto Bosu (weights by sides)
10 Squats on Bosu (weights by sides)
REST & REPEAT 2-3x THROUGH!
WORKOUT
OF THE
WEEK!
GAYLE’S PLANK PLUNGE!
Scan and use the workout today!
What you need: 1 mat
1 Min - Hand Plank Mountain Climbers
30 Sec - Elbow Plank w/ Donkey Kicks
(Make sure to do both sides!)
1 Min - Plank Jumping Jacks
REST!
1 Min - Hands to Elbows Plank
(start on hands, down to elbows, back up!)
30 Sec - Side Plank w/ Upper Leg Lift
(Make sure to do both sides!)
1 Min - Alternating Knee toward Elbow Plank
REST & REPEAT 2-3x THROUGH!
WORKOUT
OF THE
WEEK!
Scan and use the workout today!
SHANNON’S UPPER BODY BURN!
What You Need: 1 Set Heavy Weights, 1 Mat
10 Standing Bicep Curls (with weights)
10 Tricep Dips (on floor)
10 Deep Push-Ups (chest almost to floor!)
10 Rows (in plank position, with weights)
- Don’t forget to do both sides!
10 Dead Lifts (with weights)
REST!
REPEAT 3x THROUGH!
WORKOUT
OF THE
WEEK
LINDA’S TOTAL BODY BUSTER!
Scan and use the workout today!
What You Need: 1 Set Medium Weights, 1 Bosu Ball
20 Squats w/ Over-Head Press (Medium Weights)
15 Bosu Ball Burpees
(Don’t Forget to Press the Bosu Over-head!)
15 Flys w/ Weights
(Make Sure to Lean Slightly Forward w/ Bent Legs!)
30 Cross-Over Mountain Climbers
(Take Knee Toward Opposite Elbow to “Cross-Over”)
20 Squats w/ Over-Head Press (Medium Weights)
REST!
REPEAT 3/4x THROUGH!
A Quick Note….
At the end of every workout, make sure to take 5-10
minutes to stretch!
WORKOUT
OF THE
WEEK
JEN’S COUNTDOWN!
Scan and use the workout today!
What You Need: Yourself!
10 Jumping Jacks
10 Push-Ups
10 Squats
10 Mountain Climbers (each side!)
10 Burpees
REST!
REPEAT with 9 reps of each exercise, followed by 8 reps of
each exercise, followed by 7 reps of each exercise, etc,
until get to 1!
A Quick Note….
At the end of every workout, make sure to take 5-10
minutes to stretch and stay hydrated!
WORKOUT
OF THE
WEEK
CATHY’S CORE CRUSHER!
Scan and use the workout today!
What You Need: 2 Medium Weights,1Medicine Ball
20 Overhead Tricep Presses (with weights)
1– 30 Second Side to Side Plank
(Walk hands & feet from left to right in a plank)
20 Wood Chopper Lifts (with medicine ball)
(diagonally across body, do both sides!)
20 Squat Jumps (with medicine ball)
(hold medicine ball at waist)
10 Weighted Donkey Kicks, Each Side
(on all fours, place 1 weight behind knee)
10 Standing Side Bends (medicine ball overhead)
(On both sides, do slowly with a tight core!)
REST & REPEAT 2-3x THROUGH!
A Quick Note…
At the end of every workout, be sure to take
5-10minutes to stretch!
WORKOUT
OF THE
WEEK
IRMA’S METABOLIC BOOST!
Scan and use the workout today!
What You Need: 1 Resistance Band
40sec Chest Press in a Squat Position
(resistance band around back, under armpits)
20sec Rest
30sec Chest Press in a Low Squat Position
15sec Rest
20sec Chest Press w/ Up & Down Squats
10sec Rest
40sec Push-Ups on Knees
20sec Rest
30sec Full Push-Ups on Toes
15sec Rest
20sec Half Push-Up and Hold
10sec Rest
40sec Double Arm Back Row
(stand on band, hinge at hips to lean forward, back flat)
20sec Rest
30sec Static Sumo Squat w/ Lat Pull Downs
(hold sumo squat, band above & slightly in front of head)
15sec Rest
20sec Up & Down Sumo Squat w/ Lat Pull Downs
10sec Rest
REPEAT 2x THROUGH!
WORKOUT
OF THE
WEEK
Melissa’s Cardio Circuit!
Scan and use the workout today!
What You Need: 1 Jump Rope, 1 Set Medium Weights
Circuit 1
30 sec - Jump Rope
30 sec - V-Ups
Circuit 2
30 sec - Jump Rope
30 sec - Side Plank w/ a Row (do both sides!)
Circuit 3
30 sec - Jump Rope
30 sec - Dead Bug
Circuit 4
30 sec - Jump Rope
30 sec - Bicycle Crunches
Circuit 5
30 sec - Jump Rope
30 sec - Side Plank (feet elevated on box or riser)
REST & REPEAT 2-3X THROUGH!
WORKOUT
OF THE
WEEK
TAYLOR’S BOOTY BURNER!
Scan and use the workout today!
What You Need: 1 Set Medium Weights
WARM-UP: At least 8-12 minutes on the treadmill, cycle,
elliptical, etc. Get those muscles ready to work!
MAIN SET:
30sec - Weighted Reverse Lunges (alternate legs)
30sec - Leg Curtsy Lunge (then switch legs!)
30sec - Weighted Dead Lifts
30sec - Squats w/ a Forward Kick (then switch legs!)
30sec - Plyo Squat Jumps w/ Heel Clicks
REST
30sec - Hip Bridge, One Leg Lifted (then switch legs!)
30sec - Donkey Kicks in Table Top (then switch legs!)
30sec - Table Top Leg Raises (then switch legs!)
30sec - Side Plank w/ Top Leg Raised (then switch legs!)
REST & REPEAT!
A Quick Note… Be sure to take 5-10min to stretch after
your workout!
GAYLE’S TRIPLE CHALLENGE!
What You Need: 1 Resistance Band, 1 Set Medium Weights
1 Medicine Ball, 1 Box/Bench
Circuit #1
10 Lateral Band Steps to the Left – Switch to the Right
20 Bodyweight Squats
12 Weighted Step-Ups on Box/Bench (each leg)
25 Mountain Climbers
12 Back Extensions
Circuit #2
12 Weighted Side Lunges (each leg)
12 Weighted Low Rows (hinge at hips)
12 Regular Push Ups
20 Regular Crunches
Circuit #3
12 Weighted Lateral Raises
12 Bicep Curls into an Overhead Press
12 Tricep Kick-backs
12 Standing Medicine Ball Core Rotations
REST & REPEAT 3x THROUGH!
SHANNON’S ABS ON FIRE!
What You Need: 1 Heavy Weight, 1 Mat
30 Starfish Crunches - (lay on back, arms and legs out like a
star, reach opposite hand up to meet opposite foot)
30 Partial Sit Ups - Hold Heavy Weight On Chest
20 Side Bends - Hold Heavy Weight at One Side (then switch!)
30 Sec Elbow Plank
30 Sec Side Plank (then switch sides!)
REST!
10 Sumo Burpees with Jump
10 Pushups (keep that core tight!)
1 Min Mountain Climbers
1 Min Floor Jacks
REST & REPEAT 2-3x THROUGH!
LINDA’S STEP SESSION!
What You Need: 1 Step & Risers, 1 Set Medium Weights,
1 Mat
20 - Sit Down & Stand Ups on Step w/ 1 Medium Weight
20 - Weighted Reverse Lunges
20 - Stiff Leg Dead Lifts
15 - Left Arm Dumbbell Rows, Plank Position on Bench
15 - Right Arm Dumbbell Rows, Plank Position on Bench
1min - Right Arm Elbow Plank on Mat
1min - Left Arm Elbow Plank on Mat
REST & REPEAT 2-3x THROUGH!
Did you like this workout or others you have seen?
If so, consider signing up for Personal Training with one of our
certified Personal Trainers to keep up the good work!
Give our Wellness Coordinator a call to find a trainer that best
fits your individual needs at 219-462-4185 x350
JEN’S FURIOUS FIFTEEN!
What You Need: 1 Set Medium Weights,1 Box/Bench
2min - Rowing Machine or Running
15 - Box Jumps
15 - Triceps Dips on Box
15 - Weighted Lunges (each leg!)
15 - Dive Bomber Push-Ups
15 - Weighted Squats
15 - Weighted Overhead Press
15 - Mountain Climbers SLOW
15 - Burpees (with or without a hop)
15 - Crunches
REST & REPEAT 2-3x THROUGH!
Did you like this workout or others you have seen?
If so, consider signing up for Personal Training with one of our
certified Personal Trainers to keep up the good work!
Give our Wellness Coordinator a call to find a trainer that best
fits your individual needs at 219-462-4185 x350
JULIANA’S JOG & STRENGTH!
What You Need: Treadmill/Track/Outdoors, 1 Set Medium
Weights, 1 Mat
JOG!
2min - light walking/jogging
2min - light jogging/running
2min - light walking/jogging
2min - moderate jogging/running
2min - light walking/jogging
2min - moderate to vigorous jogging/running
Progression: Increase jogging/running time
STRENGTH!
10 - Weighted Backwards Lunges (each leg!)
Advanced: Add an Overhead Press w/ the Lunge
10 - Bodyweight Squats
Advanced: Hold Weights at Sides
10 - Single Leg Hip Bridges (each leg!)
10 - Lateral Leg Raises (each leg!)
Advanced: Use a Circle Resistance Band around Ankles
KATIE’S QUICK CORE & MORE!
What You Need: 1 Resistance Band, 1 Light Weight,
1 Medicine Ball
Perform this quick, yet effective core & lower body
strength workout out after a cardio session or at least an
8-12min warm-up.
12 - Squats with Medicine Ball
Progression: Add an Overhead Shoulder Press After Squat
12 - Standing Toe Touch Crunches
Start with both arms up, then lift leg straight out front,
reaching fingertips towards the foot
10 - Sideways Monster Steps w/ Resistance Band
Make sure to step both directions!
12 - Standing Side Crunches w/ Light Weight
Start with one weighted arm overhead, bring knee and
elbow together out to the side. (Do Both Sides!)
12 - Kicks out to Side (Do Both Sides!)
Keep core tight, kick leg straight out to the side
REST 2-3min AND REPEAT!
CHRIS’S CIRCUIT 101!
What You Need: Cybex Machines in Wellness Center, 1 Mat
Warm-Up
10-15min - Brisk Walk on Treadmill/Spin on Bike/Elliptical
Circuit 101
20 Reps - Leg Press Machine
12 Reps - Chest Press Machine
20 Reps - Leg Extension Machine
12 Reps - Lateral Pull-down Machine
20 Reps - Leg Press Machine
12 Reps - Overhead Shoulder Press Machine
20 - Half-Curl Sit-Ups on Mat
12 - Push-Ups on Mat (on knees if needed)
12 Reps - Bicep Curl Machine
12 Reps - Triceps Press Machine
REST & REPEAT 2 MORE TIMES THROUGH!
Progression: Add 3-5 minutes of vigorous cardio between
circuits.
MELISSA’S HOLIDAY HUSTLE!
What You Need: Just Yourself!
Pump out this cardio & strength routine in your spare time
over the holidays!
40 - Jumping Jacks
5 - Star Jumps
10 - Burpees
20 - Bodyweight Squats
15 - Reverse Lunges (each leg!)
20 - Plié (wide-leg) Squats
10 - Burpees
45sec - Plank
10 - Donkey Kicks (each leg!)
30 - Russian Twist Crunches
10 - Burpees
REST & REPEAT 2 MORE TIMES THROUGH!