Workout 4 with Rachel Pastor

Home Workout 4- Rachel Pastor
5 Exercises- 20 Reps of each for 3 Rounds

Do 15 reps of one exercise the first minute and 15 reps of the second exercise the next minute rotating the two for 20mins. You will do 10 sets of each exercise.
You will need one Dumbbell 15lbs-50lbs depending on your fitness level.
Do one exercise and move onto the next with 30secs to 2mins rest depending on your fitness level. After you finish all five exercises repeat the whole thing three more times.
You will need one Dumbbell or Kettlebell weighting between 15lbs-50lbs depending on your fitness level.

Jack Squat- Standing with your feet close together and push your hips back to get into a half-squat position.Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back to the starting position.

Kettlebell Swings- Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a twohanded, overhand grip. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.

Pike Push-ups- Start from a classic pushup position. Keep your legs straight and walk your hands back so you are in a pike position. Your upper body and lower body should be at about a 90 degree angle. Extend the arms overhead so that they are in line with your spine and reaching straight out from the shoulders.Contract the core.Bend the elbows and lower yourself down until your head almost contacts the ground.Press back up.

Plank Shoulder Taps- Begin in a full plank position with feet hip-width apart or knees on the ground. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder. That’s one rep.

Abs Side Crunch- Lie on your back with your knees bent. Bring on leg up and bent across the other leg. Place your hands lightly at the back of your head. While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and bring opposite elbow to touch your opposite knee. Come back to starting position and repeat.

Workout 3 with Rachel Pastor

Home Workout 3- Rachel Pastor
Every Minute on the Minute for 20mins
2 exercises- HRPU (Hand Release Push Ups) and Goblet Squat
15 Reps of each exercise
Do 15 reps of one exercise the first minute and 15 reps of the second exercise the next minute rotating the two for 20mins. You will do 10 sets of each exercise.
You will need one Dumbbell 15lbs-50lbs depending on your fitness level.

HRPU (Hand Release Push Ups)- Hands and toes on the ground, arms fully extended, flat back, hips in line with toes and shoulders. Lower Chest to floor. Lift hands off of the ground while resting on chest with knees off the floor. Return hands to ground and press up.Extend arms until fully locked out.

Goblet Squat- Stand holding the weight close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out.

 

Workout 2 with Rachel Pastor

Home Workout 2- Rachel Pastor
20 Reps of each exercise for 3-4 rounds

Do one exercise and move onto the next with 30secs to 2mins rest depending on your fitness level. After you finish all five exercises repeat the whole thing two or three more times.
You will need one Dumbbell weighting between 5lbs-35lbs depending on your fitness level.

High Knee Squat Jump
Stand with your feet hip-width apart. Pull your right knee towards your chest and to the side. Now move it back to the original position and then repeat on the left side. Squat back and stand up or jump up.

Side Lunge
With no weight or holding a pair of dumbbells, stand with your feet
and knees together. Take a large step with your right foot to the right side
and lunge toward the floor. Make sure your right knee does not extend
past your toes and keep your left leg relatively straight. Push off through
your right foot to return to the start to complete one.

Bird Dog or Bird Plank
Kneel on the floor with hands firmly placed about shoulder width
apart, with knees on floor or in plank position. Brace the abdominals, and at first,
practice lifting one hand and the opposite knee or foot just clear of the floor while balancing on the other hand and knee or foot. When you’re ready point the arm out straight in front and extend the opposite leg to the rear.

Push-up Row
Place a pair of dumbbells, slightly wider than shoulder width
apart. Set yourself in a pushup position on toes or knees with
hands on dumbbells. Lower your body to the floor, pause, then complete 1
push up. Once you’re back in the starting position, row the
dumbbell on one side to the side of your chest by pulling the
dumbbell upwards. Pause, then lower the dumbbell back down,
and repeat the same movement with your other arm.

Scissor Kicks
Begin by lying on an exercise mat. Place your arms straight above head. Keep both legs straight on floor or raise both legs approximately 15 to 20 inches off the ground. Contract your abs, exhale, then kick both legs outward as if you were opening a pair of scissors. With Straight arms and legs bring opposite hand to touch opposite foot.

Workout 1 with Rachel Pastor

Home Workout 1- Rachel Pastor
20 Reps of each exercise for 3 rounds
Do one exercise and move onto the next with 30secs to 2mins rest depending on your fitness level. After you finish all five exercises repeat the whole thing two more times.
You will need one Dumbbell weighting between 10lbs-50lbs depending on your fitness level.

Skater with floor touch- Stand with feet hip-width apart, arms by sides. Hop or step to right, landing on right foot while sweeping left foot diagonally behind right leg and swinging left arm across body to touch floor or as close to it as you can come. Jump or step to left, switching legs and arms to complete 1 rep.
Air Squat or Weight Squat- Stand with your feet shoulder-width apart. With your chest up, push your hips back into a squat, keeping your knees in line with your toes. Go lower than 90 degrees; as low as you can without breaking form. Press through your heels to push back up to the starting position. Add weight if you feel comfortable with the air squat.
Dumbbell Clean and Press- Hold dumbbell between your feet as shown. Pull the dumbbell up and “catch” it at shoulder height. Press it overhead, keeping your knees slightly bent. Return to the starting position.
One Leg Dumbbell Deadlift- Hold dumbbell long ways with both hands in front of your body. Stand on your left leg and your left knee slightly bent. Bend slightly at your knee, bend at your hips, and lower your torso. Pause, then raise your torso, hips and knee back to the starting position. Repeat on 10 reps and then switch to your right leg.
Straight Leg Weighted Crunch- Sit on the floor with your legs up 90 degrees. Hold dumbbell in both hands with arms raised straight above. Raise your head and shoulders and crunch your rib cage toward your pelvis bringing the weight towards your toes. Pause, then slowly return to the starting position.

12 DAYS OF CHRISTMAS WORKOUT

25 of my personal training clients finished this workout as part of a holiday challenge. The times ranged from 20mins- 39mins.santacookies

Instructions- Like the song the “12 Days of Christmas”. Complete each exercise in ascending order then work back down, adding one exercise per round. I.E. do 1 SDHP, then 1 SDHP + 2 Burpee, then 1 SDHP + 2 Burpee + 3 Push-ups, etc. When you hit 12 Rows you will work your way back up by doing each exercise one more time from 12 to 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, to 1 SDHP where you will finish.

Equipment- A weight (preferably a Kettlebell), Mat, Box (something to Jump on and do triceps dips).FullSizeRender (9)

RX weights- 35LBS Women and 50LBS Men

12 Days of Christmas
-  1 Sumo Deadlift High pull with KB      (SDHP)
2 Burpee
3 Hand Release Push Ups
4 Tricep Dips
5 Box Jumps
6 Ground to Overhead
7 Lunges
8 Weighted Sit Ups
9 Ball Slams
10 Kettle Bell Swings
11 Gobble Squats
12 Back Rows

TO SEE THE “HOW TO” OF EACH MOVEMENT CLICK ON THE EXERCISE ABOVE.