My Respire Fitness Workout

Strike : Workout 1

# MikeFitCoach

Front Box Squat

Legs
Perform the exercises in each round as a circuit for 1 minute 1 - Stand upright in front of a Sets Reps Weight Notes
each. Get ready to perform Round 1. bench or box holding
1
dumbbells at your shoulders
Repeat 3 times. with your palms in and your 2
feet shoulder-width apart.
2 - Squat down to sit on the 3
box, sending your hips back
and down and keeping your
4
feet flat. 5
3 - Push through your heels to
return to the start position, 6
keeping your back flat and
dumbbells at shoulder height
Burpee Double Swing throughout.Walk Out Push Up
Cardio

Full Body

1 - Start in the top of a push Sets Reps Weight
up position.
2 - Jump your feet in, bringing
your knees to your chest while 2
keeping your hands on the
floor.
3 - Come to an upright
position and jump into the air,
raising your arms overhead.
4,5 - Return to the mid
position and then jump your
feet back out to a straight
position.
Glute Bridge
Legs
Chest
Notes 1 - Squat holding a kettlebell Sets Reps Weight Notes • Stand upright with your arms Sets Reps Weight Notes
in each hand between your by your sides.
1 1 1
legs with your arms straight. 1 - Bend forward at the waist
2 - Thrust your hips forward 2 and place your hands on the 2
swinging the kettlebells out floor in front.
3 and up to shoulder height with 3 2 - Walk your hands out until 3
your arms straight. your body is straight in the top
4 • Allow the kettlebells to fall,
4 position of a push up.
4
5 guiding them back down along 5 3,4 - Perform a push up then 5
the same path and repeat. walk your hands back in and
6 • Keep your back flat 6 return to the upright position. 6
throughout.
Squat Jump

Legs

1 - Lie on your back with you Sets Reps Weight Notes • Stand upright with your Sets Reps Weight Notes
knees bent and feet on a med Get ready to perform Round 2. hands to the sides of your
1 1
ball, placing your hands at head.
your sides. 2 1 - Bend at the hips and knees 2
2 - Raise your hips off the into a semi-squat position
floor, making a straight line 3 leaning your torso slightly 3
from your knees to your forward.
shoulders.
4 2 - Push off your feet, jumping
4
• Lower your upper body back 5 straight up. 5
to the floor and repeat. 3 - Land in semi-squat and
6 repeat the jump. 6

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© 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 printed 04/14/15 09:51AM
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 My Respire Fitness Workout
Strike : Workout 1

# MikeFitCoach

Moving Ball Push Up Front Squat to Push Press Push Up to Row

Chest

Combo

1 - Support your body on your Sets Reps Weight
toes with one hand on a ball
and the other on the floor,
elbows bent and your chest
nearly touching the ball.
2,3 - Push up to a straight arm 3
position and roll the ball
across to your other hand.
4 - Place your other hand on
the ball and lower your body
back to the floor.
• Perform one rep on one
side, then switch to the other
Uni Windmill
side. Alternate sides with each
rep.
Abs
Notes 1 - Stand upright holding
dumbbells with your arms
1 1
straight and your palms facing
2 in.
2 - Raise the dumbbells up to
shoulder height, bending at
the elbows.
4 3 - Press the dumbbells
5 overhead, extending your
arms fully and turning your
6 wrists to finish with palms
facing forward.
• Lower back to the start
position.
Back
Sets Reps Weight Notes 1 - Support your body on your Sets Reps Weight Notes
toes with your hands on
1
dumbbells, elbows bent, chest
2 close to the floor. 2
2 - Push up to a straight arm
3 position. 3
3 - Raise one dumbbell up to
4 your shoulder, bending your
4
5 elbow, shifting your weight to 5
the opposite side.
6 • Lower the dumbbell and your 6
body and repeat on other side.
• Alternate sides with each
rep. Foot Up Split Squat
Equipment Sub: Kettlebell

1 - Stand upright holding one Sets Reps Weight
kettlebell overhead with your
arm fully extended.
2 - Shift your hips back, rotate 2
your trunk to one side and
bend forward at the waist
reaching your other hand to
the floor.
3 - Return upright with the
kettlebell overhead
throughout.
• Complete all reps on one
side before switching to the
Split Squat Jumps
other side.
Cardio
Legs
Notes 1 - Stand upright with one foot Sets Reps Weight Notes
Get ready to perform Round 3. on a bench behind with
1 1
holding dumbbells with your
arms by your sides. 2
2 - Drop your body down
3 towards the floor, bending at 3
your hips and knees and
4 leaning your torso slightly
4
5 forward. 5
3 - Push off your front foot to
6 return to the start position. 6
• Complete all reps on one
side before switching to the
Uni Swinging Clean Moving Push Up
other side.
Equipment Sub: Plate

Full Body

Chest

• Stand upright with your feet Sets Reps Weight Notes 1 - Squat holding a kettlebell Sets Reps Weight Notes 1 - Support your body on your Sets Reps Weight Notes
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 2 - Thrust your hips forward 2 nearly touching the floor. 2
knees, leaning your torso swinging the kettlebell out and 2 - Push up to a straight arm
slightly forward with your 3 up and then pull it in, catching 3 position. 3
weight on the front leg. it at shoulder height, bending 3 - Move your hands about 12
2 - Push off the front foot and
4 at the elbow.
4 inches to one side.
4
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 6 and knees slightly. 6 • Repeat, moving to the other 6
the other foot in front and • Complete all reps on one side.
This repeat quickly.
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• Perform one rep on one other side.
side, then switch to the other
© 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 printed 04/14/15 09:51AM
side. Alternate sides with each
authorship
rep.
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 My Respire Fitness Workout
Strike : Workout 1

# MikeFitCoach

Russian Twist
Abs

1 - Start in a sit up position Sets Reps Weight Notes

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.
3 - Twist your torso back to
4
the other side swinging the 5
kettlebell to this side, keeping
your feet up and back flat 6
throughout.
• Alternate sides with each
rep.

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 printed 04/14/15 09:51AM
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 3 of 3
make copies, reproduce or electronically post this PDF.