5 on 5 Plus New Playlist!

Hey Interwebs

Just waiting for my fitness class and I thought I'd write down what we are going to do today. As you know, I'm an interval-er (is that a word), so our workout for Tuesday is 5 on 5's.

After a dynamic warm up we are going to do 5 minutes of cardio drills followed by 5 minutes of resistance. If you do not know what any of theses exercises are please don't hesitate to send me an e-mail at robynbertram@gmail.com

Cardio Drills (1 minute each)

1. Lateral Bosu Run
2. Dome Taps
3. Weighted Burpies
4. Dumbbell Swings
5. Speed Skaters

Resistance Drills (1 minute each)

1. Alternating Reverse Lunge Curl Press with Dumbbells (curl and press when in lunge)
2. Deadlift--> Squat--> Press with Barbell
3. Bent Over Dumbbell Row/Kick Back Combo
4. Yoga Ball Chest Press Fly Combo (Dumbbell)
5. Bicep--> Shoulder--> Rear Delt Combo


The aim is for us to do cardio 3 times and resistance 3 times before moving to core.

Core

1. Plank Up Downs: 30 seconds
2. Plank Roll Unders: 30 seconds
3. Side Plank Dips: 30 seconds each side
4. Plank Jump Ups/Modified Mountain Climbers: 30 seconds
5. Bird Dog

Our goal is to do this 3 times

I've also downloaded a new playlist for today. There's some oldies, some newbies, and some awesome remixes I've never heard before (#7 is amazing). If you click on the song it will take you to the link on Youtube :)

1. Lady Gaga: ScheiBe
2. Nicki Minaj: Pound the Alarm
3. Katy Perry: Wide Awake (Jump Smokers Remix)
4. Justin Timberlake: Sexy Back (Drastik Remix)
5. The PussyCat Dolls: Buttons (Vj Percy Tribal Mix)
6. Flo Rider: Good Feeling (Electro House Bootleg Mix)
7.  Destiny's Child: Survivor (Rock Remix by Bliix)
8. Maroon 5: Payphone (Binyamin Remix)
9. Beyonce: Sweet Dreams (Dance Remix)
10. Nicki Minaj: Automatic
11. Carly Rae Japsen: Call Me Maybe (v1r00z Remix)

To change any of the above songs to mp3 for your ipod go here: Youtube to MP3 Coverter
I hope y'all find this helpful!

As always, comments/questions/concerns are always welcome by Byn!!!


Stay Strong
~Byn

Cool Summer Workout to get you Hot!

Hi Internets!

One of my clients from my Friday morning class suggested I put the workout we did this morning online, and I think it is a fantastic idea! This workout can be done with only two 5-15lbs dumbbells and is definitely a heart pumping, legs shaking good time!

The layout of the circuit is as follows

• 1 minute long for each exercise
• Cardio drill coupled with a resistance drill
• Start with 2 exercises for round 1, add 2 more for a total of 4 for round 2, add 2 more for a total of 6 exercises for round 3 and so on.
• Today we went up to 8 exercises (4 rounds) then worked our way back down starting with the last 2 exercises (see below for more detail)
• Take breaks in between rounds (or when needed haha)

For my trainer friends: This really can be done up to as many exercises as you want in a row (e.g., 12 exercises would be 6 rounds). If you're wondering how long this will take, we did 4 rounds up and 3 rounds down and it took us 45 minutes-ish this morning.


Alrighty, now that you are completely confused, here's the workout (it'll make more sense in a second).

* Indicates no equipment other than dumbbells.

To view each exercise, click on it.. (note: I could not find some exercises online so I'm gonna take video clips of myself this weekend for yall)

Round 1: 2 Exercises, 1 minute each 

1. Lateral Bosu Run  (28 sec into video) OR Speed Skaters*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

Round 2: 4 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press  (Alternating Sides)*
3. Mountain Climbers* (try and make sure your back is straighter than the guy in the video, e.g., hip down)
4. Lean Lunge to Front Raise (Alternating Sides)*

Round 3: 6 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* (note: the clip is using a barbell, you can also do this with dumbbells)

 Round 4: 8 Exercises, 1 minute each

1. Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* 
7. Dumbbell Swings*
8. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides)

 Rest: 2-3 minutes (to make the above circuit easier take a 1-2 minute break in between rounds)

Round 5: 8 Exercises, 1 minute each

1.  Dumbbell Swings
2. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides) 
3. Bosu Toe Taps OR Stair/Box Taps*
4. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination*
5. Mountain Climbers*
6. Lean Lunge to Front Raise (Alternating Sides)*
7. Lateral Bosu Run OR Ski Jump*
8. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

For Rounds 6, 7, and 8 continue to remove 2 exercises until you are left with exercise 7 and 8.


So there you have it! Fun eh! For my followers who I'm not currently training I would love some feedback on this workout.

Stay Strong!

~Byn