11-weeks (Trinidad 2018)

11-weeks of Road Ready Fitness (minimal equipment needed) as prep for Trinidad Carnival 2018.  All routines are to be be done 1 min each for 3-4 rounds 3 x week every other day with every other day walking for at least a 1 mile or 30 min.

week 1: Physio Ball Exercises 

  • Crunches (abs)
  • Pelvic Hip Thrusts (glutes/abs)
  • Knee Tucks (core/shoulders)
  • Ball Exchanges (core)
  • Side Crunches (core/obliques)
  • Roll Outs (core/arms)
  • Single Leg Squat/Lunges (Glutes, Legs)

 

week 2:   Medicine Ball Exercises 

  • Supine Leg Swivels (core)
  • V- Ups (core)
  • Russian Twists (core)
  • V – Sit Hold BBall Loops (core)
  • Mountain Climbers (core)
  • Push-ups (core/arms/back/chest)
  • Reverse Lunge & Twist (core/Legs/Glutes)
  • Side Lunges & Press (Legs/Glutes/shoulders)
  • Squat Jack & Push Press (inner thigh/Glutes/Legs/arms)

 

week 3: Kettle Bell Circuit 

  • High Pulls (shoulders)
  • Alternating Reverse Lunge and Curtsy Lunge (legs, Glutes)
  • Dead Lifts (hamstrings, Glutes)
  • Squat & Twist  (legs, abs)
  • Pulsating Squats (Glutes, inner thigh)
  • Kettle Bell Swings (legs, Glutes, inner thigh)
  • Russian Twist (core)
  • Toes Touches (core)
  • Alternating Knee Tucks (core, shoulders)
  • Get Up Lunge (legs, core)

 

week 4: Weighted Plate (Or any type of weight 10-25lb)

  • Weighted Swings
  • Weighted Rows
  • Weighted Curl & Press
  • Shoulder Rotations
  • Over ahead Squats
  • Reverses Lunge & Twist

 

week 5: Resistance Band Exercises

  • Straight Leg Kick Back
  • Side Shuffle Steps
  • Air Squats
  • Funky Watusi
  • Lying Lateral Raises
  • Supine Front Kicks
  • Supine Scissor Kicks
  • Fire Hydrants
  • Donkey Kicks

 

week 6: Dumbbell Exercises

Each exercise is to be completed for 10-15-20 reps each for 3-4 rounds total. Make sure the weight is moderate. Not too light but not too heavy

 

week 7: Jump Rope Circuit

  • Regular Hops (Jump Rope)
  • Air Squats
  • High Knees (Jump Rope)
  • Plank Hip Swivels
  • Torso Twist (Jump Rope)
  • Push-Ups
  • Single Leg Hops (Jump Rope)
  • Sit-Ups
  • Skips (Jump Rope)
  • Lunges
  • Double Unders (Jump Rope)
  • Russian Twists

 

Week 8: Weighted Plate – can also use any 10-25lb weight.  Complete 1 minute of each for 3-4 rounds.

  • Single Arm Row
  • Over Head Tricep Extension
  • Seated Front Shoulder Press
  • Lying Chest Press
  • Sit-Up & Shoulder Press
  • Deadlifts
  • Good Mornings
  • Squat Hold to Calf Raise
  • Squat to Torso Twist
  • Squat Hold

 

Week 9: Furniture Sliders – can also use paper plates or paper towels.  Complete 1 minute of each for 3-4 rounds.

 

Week 10: Bench Workout – can also use a chair. Complete 1 min of each for 3-4 rounds.

 

Week 11: Travelers Workout: 20 reps of each exercise for 3 rounds.