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Frisco Chiropractor | Frisco chiropractic care | TX | Exercise Routines

Wellness Solutions Frisco

8501 Wade Blvd. #310
Frisco, TX 75034

Exercise Routines
 

6 Week Warrior Plan WEEK 1

Heart Rate Goal 75%-85% of MAX Heart Rate

   
     

Max HR - 220 - age

   

Monday

Tuesday

Wednesday

Thursday

Friday

 

15 min cardio

15 min cardio

15 min cardio

15 min cardio

15 min cardio

 

POWER:

POWER:

POWER:

POWER:

POWER:

 

Over head press 3X5

Lunges & High Knees 3X15

Hands over head Lunges & Pike Plank 3X10

Up right row with bar 3X5 & Punches with weight in hand 3X20

Leg Extensions 3X5

 

BODY SHAPE

BODY SHAPE

BODY SHAPE

BODY SHAPE

BODY SHAPE

 

Knee to elbow (roman chair) & Crunches 2X20

WOOD CHOPPER & MT CLIMBER 2x20

Russian Twist 3X20 Burpee 3X8

Burpee 3-8 & bicycle crunches 3X12

chaturanga 3X12

 

PLYOMETRIC

PLYOMETRIC

PLYOMETRIC

PLYOMETRIC

PLYOMETRIC

 

LONG JUMP 4X5

Box jumps or Step ups 4X10

Jump rope 3 minutes total time

Toe taps on a weighted ball 3X20

Ice skater (toe touch stand on one leg touch toe with opposite hand) 3X20

 

BAND Count Down

BAND Count Down

BAND Count Down

BAND Count Down

BAND Count Down

 

ROW 9--->2

SHOULDER PRESS 9-->2

Bicept curl & Tricept extension 10-->2

Plank 10 sec then 1 push up (till 10 push up are completed)

Lateral Raises (with weight in hand raise arms out to side) 10-->2

 

TABATA 20 sec work 10 sec rest X8

TABATA

TABATA

TABATA

TABATA

 

PUSH-UP

SHOPPING CART

ROW MACHINE

SUPERMAN'S

CRUNCHES

 
 

treadmill is off & you push belt

       
           

1st 3 days is 30 minutes of cardio followed by 3 rounds of

     

15 Crunches

 

 

     

20 Jumping Jacks

 

 

     

50 Jump rope

 

 

     

12 Knees to elbow

 

 

     

10 Long jump

 

 

     

Please try to get through all of these exercises as quickly as possible

     

 

 
 
 
Frisco Chiropractor | Exercise Routines. Dr. Joshua Ferrell is a Frisco Chiropractor.