Mi-rEvolution Henry Henry
This workout is named after Henry the VIII, who was rumored to be a handful. No rumor here. This is a workout that uses weights to test the metal of even the most devoted.
Henry
Sumo Squat Rows/High Pulls

Begin standing with feet much wider than shoulder's width. Slightly angle your feet outward. Keeping your heels in contact with the ground, bend at the knees and lower your buttocks at least 90 degrees. Keeping your arms extended, grasp whatever load you are using with a close grip. As you push away at the ground with your heels and straighten your legs, keep your back straight and chest out. Draw the load upward at least chin level, no higher than eye level, leading with your elbows. Lower the load and repeat.

Henry
Push Press

Begin standing with feet about shoulders width. Your weighted load should be held just below your chin, elbows forward. Extend your arms skyward maintaining a tight core. Finish with your biceps next to your ears. Lower the load and repeat.

Henry
Jump Squats

Begin in a squat position with hands next to your feet on the ground. Jump as high as you can, drawing your knees to your chest. Land softly into the squat position and repeat.

Henry
Crunches

Laying on your back, knees bent and feet flat on the ground, place your arms across your chest. Exhaling, push your lower ribs towards your hips, raising your shoulder hades off of the ground. Lower yourself flat, repeat.

Henry
Reverse Crunches

Laying on your back with legs together and bent 90 degrees at the knees, with feet elevated and lower legs parallel to the ground. Contract your lower abdominals and try to bring your hips to your ribcage. Return, and repeat.

Henry
Leg Lifts

Begin lying on the ground with your hands palm down, under your buttocks. Raise your shoulders off the ground. Start with your legs straight, together, and about 6 inches off the ground. Contract your lower abdomen and raise your legs 90 degrees to your torso, with the soles off your feet pointing skyward. Lower your legs and repeat.

Henry
Plank Rows

Assume a standard push up position gripping the dumbbells. Keep your back straight, core engaged, and buttocks tight. Draw one dumbbell to your side. Squeeze your shoulder blades together, lower the dumbbell to it's starting position. Repeat with the other dumbbell.

Henry
Burpies(no push up+jump)

Begin standing with feet about shoulders' width apart. Squat, placing hands next to your feet. Thrust your legs back into a plank position; making sure not to sway your lower back. Jump your legs back under you into the squat position. Jump into the air drawing your knees to your chest. Repeat.

Henry
Plyo Pushups

Begin in a plank position with hands about shoulder's width. Bending at the elbows, lower yourself, lightly touching your chest to the ground. Explode up, straightening your arms, and leave the ground. Return to your beginning position and repeat.

Henry
Sit Ups

Laying flat on your back, legs extended and arms extended over your head, on the ground. Throwing your arms downward toward your feet, sit up and touch your toes. Rounding your back, return to the starting position and repeat.

Henry
"V"s

Lying flat on your back, arms stretched overhead, biceps next to your ears, leg straight and together. Bring your hands together with your toes by raising the torso and legs simultaneously, leaving only your buttocks on the ground. Lower and repeat.

Henry
Scissor Kicks

Laying flat on your back, place your hands under your buttocks. Make sure to maintain contact with the ground with your lower back. Contract your abdomen until your shoulder blades are off he ground. Beginning with your legs straight, but barely off the ground, kick as high, and as fast as you can.

Henry
Step-Back Lunges

With or without weights. Feet about shoulders' width. Stepping back, lower your rear leg within 1" of the ground. Keep your back straight and core engaged. Make sure not to let the lead knee break the plane over the lead toes. When driving back to standing position, push through the heal of the lead leg. Repeat with the alternate leg.

Henry
Tricep Extensions

Using any kind of weight, standing or seated, grip one or two weights with both hands. Begin with arms fully extended skyward, biceps next to your ears. Keeping your elbows immobilized front and back, bend your elbows and lower the weights behind your head, near, but not touching, the upper part of your back. Raise straight up and repeat.

Henry
Bicep Curls

Standing or seated, dumbbell or barbell, grip the weights palm up. Draw the weights upward while immobilizing your elbows from moving front or back. Lower and repeat.

Henry
Windshield Wipers

Lying on the ground, back flat, arms outstretched to your sides, palms down, legs together and up 90 degrees to your torso, soles of feet to the sky. Keeping your arms and shoulders on the ground, slowly lower your legs to one side as close to the ground as possible without touching, then draw them back up. Repeat to the other side.

Henry
Toe Crunches

Laying on your back, raise your legs 90 degrees at the hip, so that the soles of your feet face the sky. Extend your arms skyward. Contract your abdomen, driving your ribs toward your hips and reach for your toes. Lower and repeat.

Henry
Knee Pumps

Begin lying on your back, hands under your buttocks. Raise your shoulder blades off the ground, making contact with the ground with your lower back. Pump your legs in a running fashion, drawing your knees as high into your chest as possible.

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