Live Love Lift

Workout #15 Circuit #1 - ( S for Sliders) -Mountain Climbers x50 .S -Push ups on Knees x15... -Push up position Bring one toe out & around to hand area straight leg Oblique Crunch (S) x10 per leg 20 total alternating -Push ups on knees x15 -ABB tucks(S) knees together like abb roll in on EX ball x20 -Push ups on knees x15 -ABB PYKE (BUM IN AIR) draw feet under you x5-10 (S) -Push ups on knees x15 Circuit #2 (set up equalizer bars as support) -Back lunge SLIDE out one foot on slider x10 leg -Bulgarian Lunge x10 a leg -Pull ups under the equalizer bars x15 Repeat -Back lunge SLIDE out one foot on slider x10 leg Change - Balgarian lunge at the top try to have explosive power push that front leg off ground (Jump) at top x10 leg -Pull ups under the equalizer bar x15 Circuit #3 (Step Board) -Goodmorning x2 - step up alternating leg X2 (XTEN) -Bicep Curls Squeeze triceps x50 Drop set heavy to light -Goodmorning HOLD ROW x4 step up X2 (X TEN) --Bicep Curls Squeeze triceps x50 Drop set heavy to light -Step up n Press (keeping weight at shoulders) x10 leg -Squat n Curl HOld STEP UP n Press x20 Circuit #4 -WoodChops x20 per side -10 x hi knees alternating (running on spot) x1 burpee x5 -Front kick X4 same leg DB punches x4 switch lead leg X5 each side -Single arm rows (bent in GOODmorning postion) move one arm at a time controlled movement keep core tight x20 -Wall Sit to fail -Jump Squats x10 -Wall Sit to fail -Jump Squats x10 Hope you have fun with this one terri! love you

Workout #14 Cardio & Core 45 second HIIT 15 sec rest Circuit #1 -Cross country Skiing jumps (timed)... -Same leg Power Hi knees (extra hold DB Press above head every rep) X20 per leg -Jumping Jacks (timed) -Weighted V-twist x50 (keep your chest up) -Pop Squats (timed) -Plank to fail.. Circuit #2 -Burpees (timed) - Single leg Drops (Engange upper core hands behind head lifting shoulder blades up slightly) X30 -Mountain Climbers (timed) -DB 90 degree toe reaches -Burpees (Timed) -Lat pull over Abb Crunch X30 -Mountain Climbers (Timed) Circuit #3 -Jump Squats (Timed) -Side Bends x30 -Skater Lunges (Timed) -Bosu Sit ups with DB Press at top x20 -Bosu Side Shuffles (Timed) -V-hold Elevated feet to fail Circuit #4 -Slam Ball (Timed) -Bicycles legs Elevated on step up bench x30 -Plank Sizzor x4 tuck x2 (timed) -Leg raises x20 -Kettle bell swings (Timed) -Step board side Shuffles (timed)

Workout #13 Circuit #1 -Plank row x2 ADD Oblique crunch x2 (knee to elbow)standx5 -Plank Row x2 - tuck stand x5 5lbs) x30 sec, Repeat x2dx5 ... -Plank row x2 Crunch x2 ADD Squat x2 at the top -KEEP THEME GOING ADD AFTER SQUAT Curl N Press x5 Circuit #2 (Lighter Dumbbells 5lbs) x30 sec, Repeat x2 -Plank Rev Fly x2 arm (Hold Dumbbells)push up on toes x2 tuck n stand x5 -ADD TO FLYS PUSH UPS Mountain climbers x10 standx5 -ADD rotate into Side Plank then tuck and stand x5 -ADD at the top standing Dumbbell Punches x4 arm X5 -ADD x10 Side Shoulder raises x5 -Lastly Add 2 back lunges per leg with HI knees x5 Circuit #3 -Step board square puzzle pieces - ABB stack.. (balance 4 infront of head crunching up stacking on shins) -Heavy Deadlifts x8-12 -Bicycle time under tension 10 sec holds, X10 Then regular pace x20 -Heavy Deadlifts x8-12 -V-twist ( SLOW CONTROLLED) no rocking hips, x30 -Heavy Deadlifts x8-12 -Bosu Ball Plank Scissor x20x5 5lbs) x30 sec, Repeate x2 -Heavy deadlifts x8-12 Circuit #4 -Bosu Ball Sit ups & Stands (Stand is a challenge get your weight over your heels drive through them) -Bosu Side oblique crunches with Light DB knee to elbow x20 -Bosu Ball Plank Sizzor x20 -Plank Rock n Roll x30 sec Hip Dips x30 sec, Repeat x2

Workout #12 Warm up -Neck circles, arm circles, hip circles, Rowing motion.. extra - 25 Squats - 10 pop squats... -25 Shoulder taps - 10 elbow drops -25 mountain Climbers - 10 tucks -20 Bosu oblique crunches per side Circuit #1 -20 Leg lifts -20 kneeling glute kick backs per leg knee in crunch at bottom -20 leg lifts -20 Step up and kick back at top alternating legs -20 leg raises -20 Bench Hip Thrusts -20 leg raises -20 banded side shuffles 10 per side stay low -20 leg raises -TOTAL OF 100 LEG RAISES GOOD JOB Circuit #2 - 20 bench presses (medium heavy weight) -1 min plank with Hip Dips -20 Bench Presses (same weight) -1 min wall sit with DB Curls -20 bench press -1 min rocket ship plank -20 Bench presses -1 min wall sit with Light Front raises -20 bench presses 100 Bench Presses Wow Stay strong Circuit #3 -20 bent over Row Double DB -6 Jump Jacks - Half burpee (hands down into push up position -stay elevated from ground tuck back in - 1 min - 20 Bent over rows -Surfer Squats (land soft knees) 45 seconds -20 bent over rows -HI KNEES get them up up up drive use your arms 30 sec -20 bent over rows -v- sit shoulder presses x15 per arm -20 bent over rows - Challenge for the warriors.. Finish off with 100 squats for the True soldiers Drop setting Heavy squats Drop DB Drop DB Drop DB to body weight burn out... (rep count is 100% up to you.) Example ( Start with 20lbs squatting lets say you can do 35reps you can drop when ever you need too..) It is going to take grit but welcome to the grind!! rest days are close.. Terri Williamson ( just want you to see )

Workout #11 Warm up, Jog up and down your street twice.. Circuit #1... -Squat Snatch N Press DB Alternating at Bottom x20 -Heavy Double handed Kettle Bell Swing x20 -Single leg Dead Lift ( Pivoting at hip) X10 leg -Single led dead lift (back leg planted) Lift into Hi knee and press x10 leg -Squat DB Punches x2 - X10 -Dirtbike Bars x30 Circuit #2 -Bosu Sizzor (feet on blue) PLank elbow drops 2 by 2 x5 -Supine (on Tummy) Superman with DB Lat pull down x10 -Balancing Bosu Squats n Press at top x15 -Pykes x5 Hollow hold x10 seconds - 3 rounds -DB Curls x20 - Bent over Triceps x20 Dropset x15x15x10 x10 -Standing Side Bends with over head arm reach x15 side Circuit #3 -Eqalizer bar Push ups x10 -Mountain Climbers x2 -3 rounds -Equalizer bar V-ups IN and Out bar x20 -Equalizer Bar Pull Ups x15 Hold 3 seconds at the top -Equalizer bar Rainbow Leg Lifts over x10-20 Circuit #4 -Dead Lift Pyramid - 15lbs - 20lbs 25 lbs 10-15 reps each (inbetween each set of deadlifts burn out in wall sit) DeadLift Pyramid Down Phase 25lbs 20 lbs 15 lbs 10-15 reps (Pop squats in between each set x10 BUm kicks x20) Circuit #5 -PLank 30 seconds then x6 elbow drops= 4 rounds -burpees x10 -Single leg Pykes with DB toe reaches (instead of cap behind knee) x20 That one going to be a sweat sesh!! Hope you were rocking out to some good tunes!