Week Twelve Workouts

instructions:

how to follow your week TWELVE workouts

Perform 3 sets of AMRAP for 60 secs of each exercise. So you will use Light to Moderate Weight and perform Exercise A for AMRAP for 60 secs (1st set), rest for 1-2 mins, perform Exercise A for AMRAP for 60 secs (2nd set), rest 1-2 mins, perform Exercise A for AMRAP for 60 secs (3rd set)......Repeat this pattern for the remaining exercises, 3 sets per exercise.

DAY ONE

Worlds Greatest

Description:

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds.  

Description:

Begin by standing tall, feet slightly wider than hip-width apart, grasping one weight with both hands in front of your body. Lower into a squat keeping your body weight in your heels and posture tall. As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head. Begin to lower the weight as you lower back into a squat and repeat the movement. Use control and make certain that core is strong throughout this movement. Avoid arching your back when the weight is extended above your head.  

Description:

Stand with feet shoulder-width apart in front of a step or bench holding dumbbells in each hand. Step with right leg up on to bench pushing through heel on bench and straightening right leg. Make sure to power upward, not forward, keeping knee behind toes on bench. Slowly return to starting position with right leg back on ground. Repeat for total reps and switch legs.  

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm. Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell.  

Description:

Start in a push-up position. Lift up one hand to touch your opposite shoulder and return to the start position. Alternate arms.  

Description:

Begin by lying on your back legs and arms fully extended away from the body. Moving in opposition raise your right leg and left hand away from the floor. Forcefully exhale as you reach them towards each other and crunch. With control lower them back down to the starting position.  

DAY TWO

Worlds Greatest

Description:

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds.  

Description:

Begin in a wide stance toes turned outward. It is optional to hold a weight at your chest with both hands. Squat down keeping weight in your heels attempting to get to a 90-degree angle. Push through your heels to return upright and in doing so lift your right knee towards the ceiling. Lower back into the squat and this time as you stand lift your left knee to the ceiling.  

Description:

Choose the appropriate dumbbell and set it on the ground. Lie face down, pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet. Your legs should be fully extended, this is the starting position. Bending at the knees only slowly curl the dumbbell up towards your buttocks. Raise the dumbbell as far as comfortably possible or just past 90 degrees. Pause for a moment and then lower the dumbbell in a controlled manner back to the starting position.  

Description:

Stand with feet shoulder-width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward). Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving) Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell.  

Description:

Get into a push up like position on the floor but bend at the elbow and rest your forearms on the floor, clasping your palms together. Support your weight on your toes and your forearms. Keep your elbows in line with your shoulders. Head in alignment with spine. Imagine a straight line from your head to your toes. Engage your core and hold this position for desired length of time Tip: Modification: lower your knees to the ground, but still aim for a straight line from your hips to your shoulders.  

Description:

Belly button is pulled in towards your spine, glutes are engaged, neck is relaxed. Arms will remain next to your ears at all times. Upper body is away from the floor lengthening out through your fingertips. Find the lowest position you can extend your legs out without your low back arching off of the ground. Squeeze and engage all core muscles while holding for 5 seconds.  

DAY THREE

Worlds Greatest

Description:

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds. Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for 3 seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 10-20 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 10-20 seconds.  

Description:

Begin by standing tall, feet slightly wider than hip-width apart, grasping one weight with both hands in front of your body. Lower into a squat keeping your body weight in your heels and posture tall. As you push to stand tall, keep arms extended, and swing the weight so that it ends above your head. Begin to lower the weight as you lower back into a squat and repeat the movement. Use control and make certain that core is strong throughout this movement. Avoid arching your back when the weight is extended above your head.  

Description:

Stand with feet shoulder-width apart in front of a step or bench holding dumbbells in each hand. Step with right leg up on to bench pushing through heel on bench and straightening right leg. Make sure to power upward, not forward, keeping knee behind toes on bench. Slowly return to starting position with right leg back on ground. Repeat for total reps and switch legs.  

Description:

Start with dumbbells in your hands, palms facing your body. Keep your back straight with a slight bend in knees and bend forward at the waist with your torso almost parallel to the floor. Arms at 90-degree angle between forearm and upper arm. Keep your elbow by your side and exhale while you use your triceps to lift the dumbbell until the arm is fully extended behind you. Pause at the top of the contraction, inhale and slowly lower the dumbbell.  

Description:

Begin in plank position on your forearms. Head is in line with your spine, palms are turned towards each other, belly button is pulled in. With control, tap one foot out to the side and return back to start. Switch to the opposite foot, moving one side at a time. Maintain stability in your torso and avoid rocking.  

Description:

Begin by lying on your back legs and arms fully extended away from the body. Moving in opposition raise your right leg and left hand away from the floor. Forcefully exhale as you reach them towards each other and crunch. With control lower them back down to the starting position.