Strike : Workout 2

---

My Respire Fitness Workout Strike : Workout 2 # MikeFitCoach

For each exercise, perform 3 sets of 15 repetitions, resting 60 seconds between sets. Use your own bodyweight or a challenging weight as resistance for indicated exercises.

Cardio

Burpee

Cardio

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

Sets Reps Weight

Notes

1 2 3 4 5 6

1 - Lie on your back with your Sets Reps Weight legs straight and your arms 1 15 stretched out overhead. 2 - Raise your legs straight up 2 15 while also lifting your upper 3 15 body off the floor and reach your hands toward your feet, 4 keeping both your arms and legs straight. 5 • Slowly lower your upper body and legs back to the 6 floor and repeat, keeping the reps smooth.

Notes

Cardio

Sets Reps Weight 1 - Hang from a secure bar overhead with your arms and 1 15 legs straight. 2 - Raise your knees toward 2 15 your chest, bending at your 3 15 hips and knees and twist to one side. 4 • Lower your legs and repeat to the other side, keeping your 5 arms straight and try not to swing back and forth. 6 • Alternate sides with each rep.

Notes

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

6

Notes

2 3 4 5

Abs

1 - Lie on a decline bench with Sets Reps Weight your feet secured holding a 1 15 medicine ball overhead with your arms straight. 2 15 2 - Lift your upper body 3 15 completely off the bench to a full upright position, bringing 4 your arms straight out in front. • Be sure to use controlled 5 movements and do not throw yourself up off the bench. 6 Equipment Sub: Dumbbell, Plate

This PDF/printout was generated using Respire Fitness. Get access at

Notes

1

Russian Twist

Abs

1 - Support your body on your Sets Reps Weight toes and hands with one knee 1 15 bent and drawn up into your chest and the other leg 2 15 straight out behind. 2 - Alternate jumping your feet 3 15 in and out, bringing your 4 knees into your chest each time and keeping your hands 5 on the floor.

Sets Reps Weight

6

Decline Sit Up

Cardio

Mountain Climber

Notes

Jump Rope

Abs

Hanging Side Knee Raise

Abs

V-Up

Sets Reps Weight 1 - Start in the top of a push up position. 1 15 2 - Jump your feet in, bringing your knees to your chest while 2 15 keeping your hands on the 3 15 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.

• Start in a sit up position with Sets Reps Weight your feet up off the floor, 1 15 knees bent, holding a medicine ball at chest level. 2 15 1 - Twist your torso to one 3 15 side, lowering the medicine ball towards the ground. 4 2 - Twist your torso back to the other side, keeping your 5 feet up throughout. • Alternate sides with each 6 rep. Equipment Sub: Dumbbell, http://web.pumpone.com/temp/respirefitness.html. Plate Notes

© 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.

Notes

printed 04/14/15 09:58AM Page 1 of 2

My Respire Fitness Workout Strike : Workout 2 # MikeFitCoach Alternating Bridge

Bicycle Crunch

1 - Stand upright with one foot Sets Reps Weight on a bench to one side and 1 15 your arms by your sides. 2 - Step both feet up onto the 2 15 bench then one down the 3 15 other side to the floor. • Repeat back and forth up 4 and over the bench, alternating with one foot on 5 the bench and one on the floor. 6

Notes

Sets Reps Weight • Support your body off the floor, resting on your toes and 1 15 forearms. 1 - Raise one arm and the 2 15 opposite leg straight up about 3 15 18 inches off the floor. 2- Hold briefly, then lower 4 yourself back to the floor and repeat with the other arm and 5 opposite leg. • Alternate sides with each 6 rep.

Abs

Cardio

Lower Back

Side to Side

Notes

• Sit with your feet raised off Sets Reps Weight the floor and knees bent 1 15 holding a ball at chest height. 1 - Twist your torso and the 2 15 ball to one side, bringing one 3 15 knee towards your chest and your opposite elbow to meet it. 4 2 - Twist to the opposite side using your other knee and 5 elbow.

Notes

6

Cardio

Jump Rope

• Stand upright holding the handles with your arms by your sides and the rope behind you. 1 - Swing your arms straight back and up overhead, then down in front in a big circle. • As the rope comes down in front, jump to allow it to clear your feet.

Sets Reps Weight

Notes

1 2 3 4 5 6

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 09:58AM Page 2 of 2