[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 bodyweight workout – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Fri, 09 Jun 2017 17:01:25 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 5 Great Full Body Bodyweight Workouts You’ll Love https://www.thehumantrainer.com/5-great-full-body-bodyweight-workouts-youll-love/ Fri, 09 Jun 2017 17:01:25 +0000 https://www.thehumantrainer.com/?p=12886 Who said that you need barbells to pack on size or lose that flabby gut? Heck, you don’t even need a gym membership. For years, soldiers, celebrities, and professional athletes have used tried-and-true compound bodyweight exercise routines to lose weight and pack on lean muscle. Chris Pratt even whipped himself into shape for “Guardians of the Galaxy” by doing push-ups, lunges, box jumps, and burpees.

The best part about these bodyweight workouts is that all of them work different parts of your body at the same time, which means that you’ll lose weight and add definition faster and more effectively. And you can do them just about anywhere without any additional equipment aside from a pull-up bar or an elevated surface.

1. Men’s Fitness’ 14-minute Bodyweight Workout

Men’s Fitness knows that we can’t always make it to the gym. Luckily, they’ve put together an amazing program that hits different parts of the body and combines the best of both the bodybuilding and fat loss worlds. It works either on its own or as a supplement to other routines.

Their workout begins with a warm-up consisting of jumping jacks, squats, and push ups before moving onto two circuits performed for two sets back-to-back. These circuits include total body exercises like burpees, push-ups, squats, and planks — the things you need to develop that killer beach body without having to lift a single weight.

2. Suspension Trainer Circuits

Suspension trainers have increased in popularity as exercisers look for other ways to achieve maximum flexibility while attaining peak physical fitness. These devices can be found in just about every gym, and you can purchase them separately for your home. There’s a reason why they’ve become so popular, and it’s that you can get an intense full-body workout regardless of your fitness level.

Core Training Tips devised a routine consisting of three circuits, each designed to work different parts of your body. These circuits are geared to tone up your chest, back, and legs while improving your posture and balance. The site recommends you perform each circuit for two sets of anywhere from five to ten repetitions per exercise for maximum fat-burning effect.

With a proper diet and routine, the American Council on Exercise says that suspension training can improve your cardiovascular capacity and muscle tone within eight weeks.

3. T-Nation’s 8 Minutes to Awesome

Inspired by NFL superstar and professional martial artist Herschel Walker’s daily high-volume bodyweight workout regimen, T-Nation came up with a routine that revolves around a punishing routine of push-ups and bodyweight squats performed for as many repetitions as quickly as possible.

It doesn’t get any more minimalistic than this. Start with three minutes of push-ups, and get creative with them. Put your hands farther apart to build a bigger chest or closer together in the shape of a diamond to increase the all-around intensity. Follow that up with five minutes of bodyweight squats to fire up your legs.

Gym owner Max Shank writes that the goal is to increase your physical fitness while developing good habits. You’re bound to do that in no time if you make Shank’s routine part of your schedule.

4. High-Intensity Rowing

Did you know that you can get a high-intensity full-body workout just by rowing really quickly? The rowing machine is an underrated gem because it burns fat and works your entire body simultaneously, and you don’t need a complicated routine to see results quickly.

With the help of instructor Anna Cummins, author Danielle McNally created a challenging rowing routine that can burn hundreds of calories in just 20 minutes. Try to keep a pace of anywhere from 20-28 strokes for ten minutes, then get up to stretch. During that brief intermission, McNally recommends you supplement the routine with walking lunges or squats before rowing at the aforementioned speed for another ten minutes.

Remember to use good form, no matter how many rows you have under your belt.

5. Stew Smith’s PT Pyramid

There are few workouts that can claim to be as spartan as Stew Smith’s PT Pyramid. Smith, a former Navy SEAL, created the workout to help prospective military and law enforcement entrants increase their repetitions in the various strength-building exercises that each organization tests. Depending on how diligent you are, you can expect to do 225 pull-ups in one day.

The way Smith’s program works is that it goes from one to five on one side, with the six on the top, and then descends from five to one on the other side. Initially, you will do a single pull-up, two push-ups, and three sit-ups. The second set, you will do two pull-ups, four push-ups, and six sit-ups . For each set, the number of reps increases the higher you go and decreases as you go down the pyramid.

His program excels in its adaptability: You can perform dozens of sets without hitting failure. In addition, you can change the program depending on which muscles you want to hit. This means that you don’t have to adhere to the stated circuit of push-ups, pull-ups, and sit-ups; you could throw things like lunges, squats, and timed sprints into the mix.

 

Guest Blogger Bio:?Eric is the content manager at?Fit&Me. Fit&Me is dedicated to helping you achieve your health and fitness goals, and transform your body by offering the best fitness equipment and knowledge you need.

]]> Tried and True Ways to Enhance Your Testosterone https://www.thehumantrainer.com/enhance-your-testosterone/ Mon, 05 Jun 2017 16:37:53 +0000 https://www.thehumantrainer.com/?p=12873 Testosterone is the miracle hormone most men strive to boost all over the world. Looking at its benefits, it is no wonder why men lust for it. Muscle gain, fat loss, super libido, insane sex drive, deeper sleep, upbeat moods, and a razor sharp focus are just some of the perks of having a good supply in your blood stream.

Conversely, you will find yourself in a dicey situation if your Testosterone levels plummet. This includes dancing with a number of ailments such as heart disease, obesity, diabetes, erectile dysfunction, and depression.

You need to keep your Testosterone levels in check in order to live a more fulfilling life. Fortunately, your body produces this in abundance to keep you looking manly and studly all year round. However, though it peaks during puberty, it naturally starts to decline in your early thirties.

In fact, thanks to all the chemicals that modern food production and drugs exposes us to, this process starts a lot earlier in our generation. Environmental pollutions and some cosmetics are also major culprits to this daunting predicament.

So, what can we do about it? Do we just wait for the ax to fall with our hands in our pockets? Well, the answer lies far from that. Thankfully, epic science experts ever adorned with cool lab coats, working tirelessly in their labs have reached breakthroughs in this department.

It just so happens that you can use all natural means to boost your testosterone levels. I would love to tell you of a magical Testosterone boosting flower in the midst of the Himalayas, but anything close to that would be a hoax at this point. However, the silver bullet lies in your daily diet and activities.

So, without further ado, let us get down to business and delve into the ultimate four ways get your Testosterone in check.

  1. Supply it in a Diet

Old men from the old ages, we know nothing about say, “We are what we eat.” And we agree with them 110%. If you look good, you will feel good. Feeling good says good things about your testosterone levels. The following are the key nutritional ingredients to help you achieve this epitome of happiness.

  • Whey in Bae

Research has shown that whey protein has the capacity to improve your cell’s ability to take up testosterone from the blood. In fact, the results are way better when this is coupled with some good old resistance training. This leads to muscle growth and causes a boost in free testosterone. Milk products such as cheese, yogurt, and whole milk are key sources of whey. It can also be taken in supplement form as powder or tablets.

  • Don’t Skip the Cholesterol

There is a lot of bad hype about cholesterol in commercials and on the internet these days. However, there are two types that you need to be aware of. These are High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL). Avoid the LDL, but HDL will do good things for you. In fact, your body actually needs it to produce testosterone. This explains why scientists found a close correlation between free Testosterone levels and HDL cholesterol concentrations in the blood. Good sources include olive oil, coconut oil, almonds, egg yolks, avocados and palm oil.

  • Zinc is Key

This mineral is a crucial ingredient in the production of our wonder hormone. Researchers found that an increase in it results in a boost in Testosterone levels in the body. They found the inverse also to be true. You can easily acquire this in your diet through protein sources such as red meat, seafood, poultry, nuts, beans, whole grains and dairy products. As you can see, it is available in a variety of sources, but it is deficient in most people. This has to do with overcooking, so do not go overboard next time you’re in the kitchen.

  • Get Your Sun Tan On

The sun is a major source of vitamin D, which is paramount in the development of sperm cells and maintaining a good sperm count. As a result, it causes an increase in testosterone in men. This is why scientists found that individuals with higher vitamin D levels possess higher free Testosterone levels. Therefore, just in case you don’t get enough sun time, you may want to get yourself hooked with a nice, safe tanning bed. Vitamin D3 supplementation pills are also available in more severe cases of deficiency.

  1. Go Compound, Go Super

Research has found that activation of larger muscles in a resistance workout leads to the production of more anabolic hormones in the body, especially testosterone. This effect is heightened when more muscle groups are thrown into the mix.

So, the next time you step into the gym, make sure your workout revolves around a certain major muscle and leans more towards compound movements. For example, focus more on rows for a back workout and presses for chest. This incorporates other muscles, including, biceps, triceps, shoulders and the core.

For an extra kick in that Testosterone juice, work two major muscle groups in a day. For example, you could decide to superset chest and back or switch between a leg exercise and a shoulder move. Such a workout would put your body on anabolic overdrive leading to a production of more Testosterone hormones. You would want to ease into such a workout split though because this would really be intense. Starting off with a push-pull-leg split would be the perfect way prepare to prepare for it.

  1. Bump up the Volume

As hinted at earlier, an intense resistance regimen will boost the production of anabolic hormones. Take note though, when it comes to time in the gym, less is more. So to intensify your workout, you will want to ramp up the weights, reduce the number of sets (3-4 at the max), increase the number of reps (8-12 is a good idea) and slash a chunk out of your resting periods. Combine this with drop sets and no rest supersets or tri sets, and then you are on your way to an ocean supply of good times under the sheets.

  1. HIIT Things Up

Research shows that shredded individuals have significantly higher levels of testosterone than overweight individuals do. High-Intensity Interval Training (HIIT) presents one of the best ways to shed off that extra fat.

 

There you have it, the four golden tools to a better, and more fulfilling life with your work, friendships, and love life. So if you haven’t gotten yourself a gym subscription already, I suggest you go get one. And in case you just don’t have the time, then bodyweight workouts at home can still work wonders. Finally, do not forget to fuel your body with the right food. Though it is okay to have a little cheat meal here and there, your overall diet is what determines your success in this noble quest to boost your testosterone levels.

 

Guest Author Bio:?Annie Jones is the main responsible behind the BoostBodyFit.com. She started off a bit on the chubby side, but went through the transformation and now enjoys the great health and looks great. Say Hi to Annie on Twitter, Facebook

]]> No Equipment Bodyweight Workout https://www.thehumantrainer.com/no-equipment-bodyweight-workout/ Mon, 16 Jan 2017 20:27:45 +0000 https://www.thehumantrainer.com/?p=12375 No Equipment? No problemo

Here’s a fantastic bodyweight workout by The Human Trainer‘s very own personal trainer Darren – no equipment needed.

 

x15 Reps – Squat with 2 Leg Calf Raise Combo

provided by Pinterest

provided by Pinterest

 

 

 

 

 

 

 

 

 

 

 

 

x10 Reps – Pushup with Alternating Shoulder Tap (per side)

provided by Eat This Not That

provided by Eat This Not That

 

 

 

 

 

 

 

 

 

 

 

30 seconds – High Plank Alternating Knee-In Sprinters

knee-plank

 

 

 

 

 

 

 

 

30 seconds – Forearm Plank

provided by Pinterest

provided by Pinterest

 

 

 

 

 

 

 

 

 

 

x10 Reps – Burpees

provided by Watchfit.com

provided by Watchfit.com

 

 

 

 

 

 

 

 

 

x10 Reps – Curtsy Lunge (per side)

provided by pop sugar.com

provided by pop sugar.com

 

 

 

 

 

 

 

x15 Reps – Dips (Perform on bench, Chair, Olympic Rings, Suspension Straps)

provided by skinny mom.com

provided by skinny mom.com

 

 

 

 

 

 

x10 Reps – Forward Alternating Lunges (optional holding dumbbells)

provided by Oxygen Magazine

provided by Oxygen Magazine

 

 

 

 

 

 

 

 

 

30 seconds – Squat Jacks (Jumping Jack and Squat Hybrid)

Hit-Fat-Burning-Routine-Chop-Squat-Jack

 

 

 

 

 

30 seconds – Jogging in the Spot (pumping arms, high knees)

provided by eightsandweights.com

provided by eightsandweights.com

 

 

 

 

 

 

 

 

 

30 seconds – Side to Side Speed Skaters (replicating skating, wider the jump the more challenging)

provided by pop sugar.com

provided by pop sugar.com

 

 

 

 

 

 

 

 

 

 

 

x10 Reps – 1 Leg Deadlift (optional to hold dumbbell, lower to mid shin height)

provided by newhealthadvisor.com

provided by newhealthadvisor.com

 

 

 

 

 

 

 

 

 

x10 Reps – 1 Leg Mini Squats

provided by stack exchange fitness blog

provided by stack exchange fitness blog

 

 

 

 

 

 

 

 

 

 

30 seconds –Side Plank with one arm under body reach and overhead twist

provided by pinterest

provided by pinterest

 

 

 

 

 

 

 

 

 

x20 Reps – Hip Bridges

provided by workout trends.com

provided by workout trends.com

 

 

 

 

 

 

x20 Reps – Bicycle Situps

provided by Reign Fitness

provided by Reign Fitness

 

 

 

 

 

 

 

 

 

x20 Reps – V-Situps

]]> Human Trainer Weekend WOD 04/10/15 https://www.thehumantrainer.com/human-trainer-wod-04-10-15/ https://www.thehumantrainer.com/human-trainer-wod-04-10-15/#respond Fri, 10 Apr 2015 16:49:02 +0000 http://thehumantrainer.com/human-trainer-wod-04-10-15/

BEGINNER PROGRAM
 
 
– ALTERNATING FORWARD LUNGE & T FLY COMBO (5 REPS PER SIDE)
 
– 2 ARM ROW (12 REPS)
 
– 2 ARM SQUAT & BICEP CURL COMBO (10 REPS)
 
– 2 ARM OVERHEAD TRICEPS PRESS (10 REPS)
 
– NON VERTICAL 2 ARM CHEST PRESS (12 REPS)
 
– STRAIGHT ARM SQUAT (10 REPS)
 
– REVERSE T FLY (10 REPS)
 
– 2 ARM CHEST FLIES (10 REPS)
 
– 1 LEG CROSS REVERSE LUNGE (6 PER SIDE)
 
– FOOT CRADLE 2 KNEE TUCK (10 REPS)
 
– FOOT CRADLE ALTERNATING SPRINTER (10 PER LEG)
 
– FOOT CRADLE 2 LEG HAMSTRING CURL (12 REPS)
 
– FOOT CRADLE PLANK (20 SEC)
 
 
MOTIVATION 2
 
 
 
ADVANCED PROGRAM
 
 
– ALTERNATING FORWARD LUNGE & T / Y / I FLY COMBO – (10 REPS PER FLY)
 
– 1 ARM ROW (10 PER SIDE)
 
– 1 LEG SQUAT & BICEP CURL COMBO (10 PER LEG)
 
– 1 ARM OVERHEAD TRICEPS PRESS (10 PER SIDE)
 
– VERTICAL CHEST PRESS (15 REPS)
 
– JUMP SQUATS (15 REPS)
 
– REVERSE T / Y / I FLY COMBO (10 REPS PER FLY)
 
– CHEST FLIES (20 REPS)
 
– ALTERNATING SIDE CROSS REVERSE JUMP LUNGE (10 PER SIDE)
 
– FOOT CRADLE PUSHUP & KNEE TUCK (20 REPS)
 
– FOOT CRADLE ALTERNATING SPRINTER (25 PER SIDE)
 
– FOOT CRADLE ALTERNATING HAMSTRING CURLS ( 25 REPS PER SIDE)
 
– FOOT CRADLE PLANK (1 MINUTE)

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