Strike : Workout 1

---

My Respire Fitness Workout Strike : Workout 1 # MikeFitCoach

Legs

Front Box Squat

Perform the exercises in each round as a circuit for 1 minute each.

1 - Stand upright in front of a Sets Reps Weight bench or box holding 1 dumbbells at your shoulders with your palms in and your 2 feet shoulder-width apart. 3 2 - Squat down to sit on the box, sending your hips back 4 and down and keeping your feet flat. 5 3 - Push through your heels to return to the start position, 6 keeping your back flat and dumbbells at shoulder height Walk Out Push Up throughout.

Get ready to perform Round 1.

Repeat 3 times.

Full Body

Chest

Double Swing

Cardio

Burpee

Sets Reps Weight 1 - Start in the top of a push up position. 1 2 - Jump your feet in, bringing your knees to your chest while 2 keeping your hands on the 3 floor. 3 - Come to an upright 4 position and jump into the air, raising your arms overhead. 5 4,5 - Return to the mid position and then jump your 6 feet back out to a straight position.

Notes

1 - Squat holding a kettlebell Sets Reps Weight in each hand between your 1 legs with your arms straight. 2 - Thrust your hips forward 2 swinging the kettlebells out and up to shoulder height with 3 your arms straight. 4 • Allow the kettlebells to fall, guiding them back down along 5 the same path and repeat. • Keep your back flat 6 throughout.

Notes

Notes

• Stand upright with your arms Sets Reps Weight by your sides. 1 1 - Bend forward at the waist and place your hands on the 2 floor in front. 3 2 - Walk your hands out until your body is straight in the top 4 position of a push up. 3,4 - Perform a push up then 5 walk your hands back in and return to the upright position. 6

Legs

Squat Jump

Legs

Glute Bridge

Notes

1 - Lie on your back with you Sets Reps Weight knees bent and feet on a med 1 ball, placing your hands at your sides. 2 2 - Raise your hips off the 3 floor, making a straight line from your knees to your 4 shoulders. • Lower your upper body back 5 to the floor and repeat.

6

Notes

Get ready to perform Round 2.

Sets Reps Weight • Stand upright with your hands to the sides of your 1 head. 1 - Bend at the hips and knees 2 into a semi-squat position 3 leaning your torso slightly forward. 4 2 - Push off your feet, jumping straight up. 5 3 - Land in semi-squat and repeat the jump. 6

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 09:51AM Page 1 of 3

My Respire Fitness Workout Strike : Workout 1 # MikeFitCoach

Back

Sets Reps Weight 1 - Stand upright holding dumbbells with your arms 1 straight and your palms facing in. 2 2 - Raise the dumbbells up to 3 shoulder height, bending at the elbows. 4 3 - Press the dumbbells overhead, extending your 5 arms fully and turning your wrists to finish with palms 6 facing forward. • Lower back to the start position.

1 - Support your body on your Sets Reps Weight toes with your hands on 1 dumbbells, elbows bent, chest close to the floor. 2 2 - Push up to a straight arm 3 position. 3 - Raise one dumbbell up to 4 your shoulder, bending your elbow, shifting your weight to 5 the opposite side. • Lower the dumbbell and your 6 body and repeat on other side. • Alternate sides with each Foot Up Split Squat rep. Equipment Sub: Kettlebell

Notes

Get ready to perform Round 3.

Full Body

Uni Swinging Clean

1 - Stand upright with one foot Sets Reps Weight on a bench behind with 1 holding dumbbells with your arms by your sides. 2 2 - Drop your body down 3 towards the floor, bending at your hips and knees and 4 leaning your torso slightly forward. 5 3 - Push off your front foot to return to the start position. 6 • Complete all reps on one side before switching to the Moving Push Up other side. Equipment Sub: Plate

Notes

Chest

Notes

Cardio

1 - Stand upright holding one Sets Reps Weight kettlebell overhead with your 1 arm fully extended. 2 - Shift your hips back, rotate 2 your trunk to one side and 3 bend forward at the waist reaching your other hand to 4 the floor. 3 - Return upright with the 5 kettlebell overhead throughout. 6 • Complete all reps on one side before switching to the Split Squat Jumps other side.

Notes

Legs

Notes

Abs

1 - Support your body on your Sets Reps Weight toes with one hand on a ball 1 and the other on the floor, elbows bent and your chest 2 nearly touching the ball. 2,3 - Push up to a straight arm 3 position and roll the ball 4 across to your other hand. 4 - Place your other hand on 5 the ball and lower your body back to the floor. 6 • Perform one rep on one side, then switch to the other Uni Windmill side. Alternate sides with each rep.

Push Up to Row

Combo

Front Squat to Push Press

Chest

Moving Ball Push Up

Notes Notes Notes • Stand upright with your feet Sets Reps Weight 1 - Squat holding a kettlebell Sets Reps Weight 1 - Support your body on your Sets Reps Weight split front to back with your in one hand between your toes and hands with your 1 1 1 arms at your sides. legs with your arms straight. elbows bent and your chest 1 - Bend at the hips and 2 - Thrust your hips forward nearly touching the floor. 2 2 2 knees, leaning your torso swinging the kettlebell out and 2 - Push up to a straight arm 3 3 slightly forward with your up and then pull it in, catching 3 position. weight on the front leg. it at shoulder height, bending 3 - Move your hands about 12 4 4 4 2 - Push off the front foot and at the elbow. inches to one side. jump up off the floor, switching 5 • Absorb the kettlebell at your 5 4 - Lower your chest back to 5 your feet in the air. shoulder by dipping at the hips the floor. 3 - Land in a split squat with and knees slightly. • Repeat, moving to the other 6 6 6 the other foot in front and • Complete all reps on one side. quickly. side before switching to the This repeat PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. • Perform one rep on one other side. side, then switch to the other printed 04/14/15 09:51AM © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of side. Alternate sides with each authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to Page 2 of 3 rep.

make copies, reproduce or electronically post this PDF.

My Respire Fitness Workout Strike : Workout 1 # MikeFitCoach

Abs

Russian Twist

Sets Reps Weight 1 - Start in a sit up position with your feet off the floor, 1 knees bent, holding a kettlebell at chest level. 2 2 - Twist your torso to one side swinging the kettlebell to 3 this side. 4 3 - Twist your torso back to the other side swinging the 5 kettlebell to this side, keeping your feet up and back flat 6 throughout. • Alternate sides with each rep.

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 09:51AM Page 3 of 3