A Few WikidFit Workouts

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Abs, Obliques, Chest, & Shoulders Workout

Dale Cumberbatch

WikidFit Trainer, ACE-CPT, NASM-CPT, BS


1a. Bosu Ball Taps - 5 rounds traveling left, 5 rounds traveling right.


1b. Oblique Twists on Bosu Ball - 30 reps with the left leg elevated, 30 reps with the right leg elevated.


1c.  Sit & Reach on Bosu Ball - 30 reps with the left leg elevated, 30 reps with the right leg elevated.


1d. Oblique Crunch on Bosu Ball - 20 reps on each side.  Lie on your side with your hip against the bosu ball and keep your legs in a wide split to help keep your balance.  


1e. Negative Pushup - 5 reps taking 5 - 10 seconds to lower yourself to the floor.

Hold your body an inch above the floor for an extra 3 seconds before hitting the floor.


Repeat 1a - e one more time!


2a.  Bent-over Front Raise & Side Raise - 10 reps in both directions.

Keep your back flat and try to pause with each rep. 


2b. Dumbbell Chest Press on Flat Bench - 10 reps.


2c. Resistance Band Chest Flyes - 20 reps.

Keep arms straight angled back at 45 degrees while lifting and lowering to the floor.


2d. 2c. Resistance Band Reverse Shoulder Flyes - 15 reps.

Maintain a slight bend in your elbows and avoid shrugging your shoulders.


Repeat 2a - d two more times!

Legs, Shoulders & Abs Workout

Dale Cumberbatch

WikidFit Trainer, ACE-CPT, NASM-CPT, BS


1a. Dumbbell Walking Lunges - 20 steps.


1b. Frog Hops - 20 reps.


1c. Dumbbell 1-Leg Deadlifts - 5 reps with the left leg, 5 reps with the right leg, 5 reps with the left leg again, 5 reps with the right leg again.


Repeat 1a - c two more times!


2a. Dumbbell Shoulder Presses in a Stability Ball Wall Sit - 10 reps.

Hold your legs in a 90 degree angle in a sitting position with your back straight leaning against a stability ball.


2b. Dumbbell Shoulder Lateral Raises in a Stability Ball Wall Sit - 10 reps.

Continue to hold your legs in a 90 degree angle in a sitting position with your back straight leaning against a stability ball.


2c. Dumbbell Stability Ball Wall Squats - 10 reps.


2d. Abdominal Crunches on Stability Ball - 30 reps on each side.

Hold a 5 or 10lb weight plate behind your head for additional intensity.


Repeat 2a - d two more times!

Shoulder, Tricep, & Core Workout

Dale Cumberbatch

WikidFit Trainer, ACE-CPT, NASM-CPT, BS


1a. Ski Abs - 10 reps on each side.


1b. Shoulder Taps - 20 reps on each side.

Tap shoulders from plank position on the floor.


Repeat 1a - b two more times!


2a.Sky Dives on Flat Bench - 10 reps.

Lie pronated on a flat bench and hold arms in an “L” position.  Lift your arms and knees up as high as possible to form a “U” with your body and keep your low back muscles engaged. 


2b. Dumbbell Tricep Kickbacks on Flat Bench - 15 reps.

All movement should be at the elbows and not at the shoulders.  Keep elbows up.


2c. Dumbbell Tricep Shoulder Extensions on Flat Bench - 10 reps.

Keep arms straight angled back at 45 degrees while lifting and lowering to the floor.


2d. Abdominal “V” Ups on Flat Bench - 20 reps.


2e. Abdominal Figure 4 Crunches on Flat Bench - 20 reps on each side.


Repeat 2a - e two more times!

Total Body Workout

Dale Cumberbatch

WikidFit Trainer, ACE-CPT, NASM-CPT, BS


1a. Jump Rope - 100 hops.


1b. Prisoner Squats - 30 reps.


1c. Hamstring Curls - 15 reps.

From bridge position on the floor with glutes elevated and heels on a stability ball.


Repeat 1a - c two more times!


2a. Abdominal Stability Ball Exchange - 10 reps.

Ball moves from hands to feet, feet to hands.

Oblique Russian Twists - 20 reps, Left to right


2b. Negative Push-ups - 5 reps.

Lower your body slowly from a full plank to the floor.


2c. Push-ups - 5 reps.

Modified version from the knees optional.


2d. 21's Dumbbell Bicep Curls - 7 reps bottom ½ of range, 7 reps top ½ of range, 7 reps full range


Repeat 2a - d two more times!

Total Body Workout

Dale Cumberbatch

WikidFit Trainer, ACE-CPT, NASM-CPT, BS


1. Rowing - 800 meters


2a. Jumping Squats - 10 reps.

Start with a wide stance and jump up and land in place in a narrow stance, and immediately jump back up and land in a wide stance.


2b. Single Leg Dancers’ Deadlift with Extended Arms - 10 reps on each side.

Start with both arms extended straight up into the air over your head with open palms  while standing on just one leg.  Now bend forward while balancing on the same leg so that your extended arms and extended leg form a straight line parallel to the floor as you stretch in each direction. 


2c. Upright Barbell Row, 10 reps.


Repeat 2a - d two more times!


3a. Dumbbell Chest Press on Stability Ball - 10 reps.


3b. Abdominal Crunch on Stability Ball with a 5 or 10lb plate behind your head, 20 reps.


3c. Wide Grip Cable Back Pulldown - 10 reps.


3d. Close Grip Cable Tricep Extension - 15 reps.


Repeat 3a - d two more times!

Total Body Workout

Liz Tambascio

WikidFit Trainer, ACE-CPT, BFA


1a. Up and Overs - 10-15 reps on each side.


1b. Dumbbell Flyes - 15 reps.


1c. Close Grip Dumbbell Tricep Press - 10-15 reps.

Shoot for the same weight as your flyes.


1d. Alternating Hammer Curls - 15 reps on each side.


Repeat 1a - d two more times!


2a.Push-Up/Plank Combo - 12 pushups, 40 seconds of planks.

Do three push-ups and hold your top plank position for 10 seconds, repeat 4x.  If you need to drop to your knees for modified push-ups, do so and shift immediately to your toes for the plank.


2b.Wall Sit with L-raises - 30 reps.


2c. Alternating Lunges - 20-30 reps.

Modify up by holding dumbbells or doing jumping lunges.


Repeat 2a - c two more times!