E M O M S C I R C U I T S W A T E R F A L L S
Mags Makes
4 W E E K W O R K O U T G U I D E
W I T H W E I G H T S O R B O D Y W E I G H T M O V E S
A M R A P S L A D D E R S & M O R E DAY 1 WEEK 1 EMOM
5 ROUNDS
12 BURPEES
15 DUMBBELL UPRIGHT ROWS
15 SQUAT TO OVERHEAD PRESS
40 SECOND BICYCLE CRUNCHES
12 (R&L) JUMP SPLIT SQUATS
40 SECOND COMMANDO PLANK
No weights burpees - wall pushups - squat to twist (opp elbow to opp knee) - bicycle crunches - jump slit squats - commando plank
DAY 1 WEEK 1 EMOM EVERY MINUTE ON THE MINUTE
BURPEES - JUMP BACK INTO A PLANK THEN HOP BACK UP TO STANDING AND JUMP
UPRIGHT ROWS - DUMBBELLS IN R&L HAND, HOLDING OUT IN FRONT BY THE WAIST THEN BRING UP TO CHIN (ELBOWS POINTING OUT)
SQUAT TO OVERHEAD PRESS - HOLDING DB/KB SQUAT (LEGS HIP WIDTH APART AND TOES POINTING FORWARD) THEN COME UP AND PRESS WEIGHT OVER HEAD
BICYCLE CRUNCHES - LYING ON YOUR BACK, LEGS STRAIGHT OUT AND THEN ONE LEG BENDS WHILE OPPOSITE ELBOW TOUCHES KNEE. SHOULDER ARE OFF THE FLOOR
JUMP SPLIT SQUATS - ONE LEG IS BACK IN A REVERSE LUNGE, JUMP AND SWITCH LEGS
COMMANDO PLANK - IN A PLANK, FOREARM GOES DOWN TO FLOOR THEN OTHER. THAT ARM THAT WENT DOWN FIRST COMES UP FIRST
WALL PUSHUPS - STANDING AWAY FROM WALL FALL INTO WALL THEN PUSH BACK TO STANDING, TRY TO USE CORE AND ARMS TO PUSH YOU BACK TO STANDING
DAY 2 WEEK 1 CIRCUIT 4 ROUNDS 10 R/L SINGLE ARM DUMBBELL PRESSES
15 WEIGHTED SUMO SQUATS TO 15 SUMO SQUAT PULSES
10 PLANK ROWS
25 BUTTERFLY SIT UPS
15 DUMBBELL TRICEP EXTENSIONS
AB FINISHER // 2 ROUNDS 30 TOE TOUCHES 40 LEG RAISES 50 MOUNTAIN CLIMBERS
NO WEIGHTS: 3 COUNT LYING PUSHUPS- SQUATS TO SQUAT PULSES - PLANK SHOULDER TAPS - BUTTERFLY SITUPS - TRICEP DIPS DAY 2 WEEK 1 CIRCUIT 4 ROUNDS - COMPLETE ALL 4 ROUNDS BEFORE STARTING THE AB FINISHER
DB PRESSES - PALMS FACING OUTWARD, WEIGHTS START AT SHOULDERS AND PRESS STRAIGHT UP
SUMO SQUAT - LEGS FARTHER THAN HIP WIDTH, AND TOES POINTING SLIGHTLY OUT
PLANK ROWS - IN A PLANK, DUMBBELLS AT EACH HAND. BRING WEIGHT STRAIGHT UP, ELBOWS BENDING RIGHT BY RIBS
BUTTERFLY SIT UP - LYING ON YOUR BACK LEGS IN BUTTERFLY, EITHER HAVE HANDS BEHIND HEAD OR HOLDING A DB AND CRUNCH ALL THE WAY UP
TRICEP EXTENSIONS - WEIGHT IN BOTH HANDS, ABOVE YOUR HEAD, ARMS ARE STRAIGHT. BEND ELBOWS AND WEIGHT COMES BEHIND HEAD
TOE TOUCHES - LYING ON BACK, LEGS STRAIGHT IN AIR. CRUNCH UP AND TRY TO TOUCH TOES
LEG RAISES - LYING ON YOUR BACK, HANDS EITHER BY YOUR SIDE OR UNDER YOUR LOWER BACK. LEGS STRAIGHT OUT, RAISE THEM UP THEN RAISE THEM DOWN
MOUNTAIN CLIMBERS - IN A PLANK, LEGS ALTERNATE COMING UP TO CHEST
TRICEP DIPS - FROM A CHAIR/ELEVATED SURFACE HANDS BEHIND YOU ON THE CHAIR. LOWER BODY DOWN, ELBOWS BENDING THEM PRESS BACK UP
LYING DOWN PUSHUPS - IN PLANK THEN GO DOWN WITH A 3 COUNT TO LYING, PUSH BACK UP USING HANDS DAY 3 WEEK 1 AMRAP 30 MINUTES
30 RUNNER LUNGE HOPS (15R/L)
20 DEADLIFT TO NARROW SQUAT
10 FRONT RAISES
20 CURTSY LUNGE WITH BICEP CURL (10 R/L)
30 PLANK JACKS
NO WEIGHTS: RUNNER LUNGE HOPS - HIP HINGE TO NARROW SQUAT - TOWEL FRONT RAISES (GRAB A TOWEL, TUG TIGHT) - CURTSY LUNGES - PLANK JACKS DAY 3 WEEK 1 AMRAP SET TIMER FOR 30 MINS, GO THROUGH X AMOUNT OF ROUNDS - STOP WHEN TIMER HITS 30 MINS
RUNNER LUNGE HOP - ONE LEG IS BACK BEHIND IN A SLIGHT BEND, FRONT LEG IS BENT ALMOST AT 90 DEGREES. BRING BACK LEG UP WHILE HOPPING AND BRING TO CHEST.
DEADLIFT TO NARROW SQUAT - LEGS HIP WIDTH APART ROLL THE WEIGHTS DOWN THE LEG WITH A SLIGHT BEND IN KNEES. KEEP BACK STRAIGHT. COME UP FROM DEADLIFT RIGHT INTO SQUAT
FRONT RAISE - DB IN BOTH HANDS PALMS TOWARDS YOU, BRING WEIGHTS UP TO SHOULDER HEIGHT THEN BACK DOWN
CURTSY LUNGE TO BICEP CURL - DB IN BOTH HANDS, ONE LEG STATIONARY, OTHER LEG GOES BEHIND PAST STATIONARY LEG (LIKE A CURTSY), ONCE LEG COMES BACK TO STANDING DO BICEP CURL
PLANK JACK - IN A PLANK, JUMP THE LEGS OUT AND BACK IN (like a jumping jack but from plank position)
HIP HINGE - LEGS HIP WIDTH APART, HANDS ON HIPS, HINGE FORWARD. KEEP SLIGHT BEND IN THE KNEES AND STRAIGHT BACK DAY 4 WEEK 1 LADDER 15/12/10/8 REPS WEIGHTED IN AND OUT SQUAT JUMPS
LYING CHEST PRESS WITH LEG RAISE
DOLPHIN PLANKS
AROUND THE WORLDS
WEIGHTED HIP BRIDGES
FINISHER // 10/8/6/4/2 REPS BURPEES RUSSIAN TWIST X JUMPS
NO WEIGHTS: IN AND OUT JUMPS - LYING CRUNCH INTO LEG RAISE - DOLPHIN PLANK - ALT SUPERMAN - THE FINISHER! DAY 4 WEEK 1 LADDER 15 REPS OF EACH EXERCISE THEN GO TO 12..10..8 REPS IN AND OUT JUMPS - LEGS HIP WIDTH APART IN A SQUAT, SQUAT OUT TO WIDE SQUAT THEN JUMP BACK INTO NARROW SQUAT (IN AND OUT =1 REP)
LYING CHEST WITH LEG RAISE - LYING ON YOUR BACK, LEGS STRAIGHT IN AIR, WEIGHT IN BOTH HANDS. CHEST PRESS THEN DO LEG RAISE
DOPHIN PLANKS - IN A FOREARM PLANK, ROCK BACK WITH HIPS DRIVING STRAIGHT UP TO THE AIR THEN BACK DOWN TO REGULAR PLANK
AROUND THE WORLD - WEIGHT IN BOTH HANDS BY YOUR HIPS, PALMS FACING OUTWARD. SWING ARMS AROUND TO ABOVE YOUR HEAD IN A CIRCULAR MOTION
HIP BRIDGES - FEET UNDER KNEES AND DRIVE HIPS STAIGHT UP, LOWER BACK COMING OFF THE GROUND
LYING CRUNCH INTO LEG RAISE - LYING ON THE GROUND, LEGS STRAIGHT UP. CRUNCH UP THEN BACK DOWN, THEN LEGS GO DOWN AND BACK UP
ALTERNATING SWIMMERS - LYING STOMACH TO GROUND, LEGS STRAIGHT AND ARMS STRAIGHT OUT. RISE ARM AND OPP LEG UP THEN SWITCH SIDES
RUSSIAN TWIST - BALANCING ON LOWER BACK, LEGS IN 90 DEGREE OFF THE FLOOR, TWIST SIDE TO SIDE TOUCHING HANDS TO FLOOR
X JUMPS - START WITH FEET TOGETHER THAN JUMP OUT TOUCHING HAND TO OPPOSITE FOOT. JUMP BACK IN THEN OUT AGAIN TOUCHING OTHER FOOT.
HAPPY WEEK ONE!