My when-I-need-to-shower-at-the-gym Workout

Warmup - 30 secs ea.

Arm Circles

Upper Body Twist

Skipping on the Spot

Seal Jacks

Strength

Dumbbell Floor Press - 3 sets x 12 @ 15lbs

Cable Seated Row - 3 sets x 12 @ 15lbs

Dumbbell One-Arm Shoulder Press - 3 sets x 12 @ 15lbs

Abs 3 circuits @ 30 secs ea.

Oblique Crunch x 10 ea. side

Twist Crunch x 10 ea. side

Crunch x 22

Tuck Crunch x 22

Cardio

Stationary Bike x 12 mins @ level 10.

Cooldown - 30 secs ea.

Pec Stretch

Upward Dog

Shoulder Stretch

Triceps Stretch

Bicep Stretch

Current Ab Workout at Home

Abs at Home - 25 mins

Warmup (30 secs ea.)

Overhead Walking Lunge

Arm Circles

Horizontal Arm Swings

Butt Kicks

Upper Body Twist

Wall Ankle Mobilization

Spiderman Lunge

Seal Jacks

Circuit 1 x 3, 30 secs ea.

Lying Oblique Crunch

Exercise Ball Crunch

Tuck Jump

Exercise Ball Plank (feet down)

Circuit 2 x 2, 30 secs ea.

Side Plank w/ Hip Thrust

Leg Raise

Reverse Crunch

Exercise Ball Oblique Crunch

Cooldown

Child's Pose

Upward Dog

Workout Wednesday - Current Full Body Workout for the Gym

Full Body

Warmup - 60 mins

Lateral Squat - 30 seconds

Forward Leg Swing - 30 seconds

Vertical Arm Swings - 30 seconds

Upper Body Twist - 30 seconds

Walking Quadriceps Stretch - 30 seconds

Yoga Plex - 30 seconds

Seal Jacks - 30 seconds

Strength

Dumbbell Squat - 3 sets x 12 @ 20lbs

Dumbell Bench Press - 3 sets x 12 @ 20lbs

Cable Seated Row (Palms Up) - 3 sets x 12 @ 20lbs

Dumbbell One-Arm Shoulder Press - 3 sets x 12 @ 20lbs

Dumbbell Bulgarian Split Squat - 3 sets x 12 @ 20lbs

One-Arm Dumbbell Swing - 2 sets x 12 @ 20lbs

Cardio

Treadmill - 26 mins - 3.2mph @ 5% incline

Cooldown

Lying Quad Stretch - 30 seconds

Shoulder Stretch - 30 seconds

Pec Stretch - 30 seconds

Lying Glute Stretch - 30 seconds

Glute Stretch - 30 seconds

Quadriceps Stretch - 30 seconds

Workout Wednesday - Current Abs Workout for the Gym

Abs - 40 mins

Warmup

Overhead Walking Lunge - 30 seconds

Upper Body Twist - 30 seconds

Butt Kicks - 30 seconds

Arm Circles - 30 seconds

Spiderman Lunge - 30 seconds

Seal Jacks - 30 seconds

Abs

Circuit 1 x 3

Janda Sit-Up - 30 seconds

Alternating Heel Touchers - 30 seconds

Plank with Arm Lift - 30 seconds

Cross-Body Crunch - 30 seconds

Circuit 2 x 2

Plank with Leg Lift - 30 seconds

Russian Twist - 30 seconds

Oblique Crunch - 30 seconds

Single Leg Glute Bridge - 30 seconds

Cardio

Treadmill - 16 mins @ 3.2mph, 5% incline

Cooldown

Child's Pose - 30 seconds

Upward Dog - 30 seconds