Rhonda's Pre Birthday Workout

Session 12

Saturday Aug 18, 2012 7:30 AM

Week 5

15 Military Pushups 

20 Long Jumps 
15 Dive Bomb Pushups 
20 Athletic Stance X Band Side Steps (10 each direction) 
30 Brazilian Ab Twists  - T bring lower knee up to opp elbow
20 Straight Leg Sit-Up to V-Up 
30 Bicycle Crunches 
15 Pullups 
Run up the Hill and back
REPEAT 1-2 Rounds 

ABS

Weight Room Work out 2

Session 12 

Wednesday Aug 15 2012

Week 5

Again complete 3 sets of 20 reps for each of the following exercises.  Keep the moves slow, precise and in good form.

Inverted Rows
Stability Ball Crunch Hold up for 2
Bosu DB Lunge
Push ups 3 counts down hold for 2
Lat Standing Push Downs
Single leg standing Dead lifts
Burpees

Suicide Drills

Session 12

Monday Aug 13, 2012 5:30 AM

Week 5

Suicides Drills (Set up 4 cones)
-Run out to 1st cone, run back and complete 5 of the first exercise
-Run out to 2nd cone, run back and complete 9 of the first exercise
... the 4th cone will be 15 Exercises
-Decrease as you come back
-Switch exercises once you have completed the rounds

5,9,12,15,12,9,5


Push ups
Squats
Burpees
reverse cursl toe taps
Power lunges/reverse lunges
Tri-cep Dips

ABS
crunchy frog -in and outs with arms in and out
cross leg/wide leg full sit up alternating

20 Something

Session 12

Saturday August 11, 2012 7:30 AM

Week 4

Warm Up

Stretch

20 Reps for each exercise.  Focus on Tempo and Form.  Complete 3 Reps

Medicine Ball Push-ups - Tempo 4 counts down and hold 2 counts

Opposite Arm and leg raise (wide stance with bent knees) - hold for 2 counts

One leg DB Squat - stay up straight and touch DB to floor

Lat pull down - hold for 2 count

One leg shoulder scaption 

Box Jumps

Stability Ball Mountain Climbers - 10 per leg.

Stretch

Courtesy of Matt Squarcia

Weight Room - 1

Session 12

Wednesday August 8, 2012 5:30 AM

Week 4

Warm Up
Stretch

12 - 15 reps 3X thru

1.  One leg DB bent over row - alternate leg between sets not reps
2.  Stability ball pass - lie on back and pass stability ball between legs and arms (30)
3.  Bosu Dumbbell Split Squat - both legs
4.  Frog Squats
5.  Inverted Row
6.  Assisted Pull-ups
7.  Rope mountain climbers - 50

ABS

Stretch

150's

Session 12

Monday August 6, 2012 5:30 AM

Week 4

Warm Up
Stretch


Suicides - partner burpees 12 - 9 - 6
partner holds plank while you do a burpee and jump over partner

Make groups of 3 or 4 Members.  As a group you complete the number of reps for each exercise.  As a group you decide you complete the sets.  FYI - Each member does not have to complete the total number of sets, you complete the sets as a group.

Set 2 cones 10 metres apart. Use these for your cone runs.
15 Cone Runs – (Down and back is one)
150- Burpees
150- Kettlebell Swings
150- Situps
150- Pushups
150- Squat Thrusts (Use Dumbbells)
150- Bosu Ball Lateral Hops

ABS

Stretch

Circuit 8

Session 12

Saturday August 4, 2012 7:30 AM

Week 3

Warm Up
Stretch

1 Sled pull - standing pull the sled to you then pick up and straighten rope (2)
2 Farmers Walk - dumbbell, length of gym and back (20/25/30 lbs)
3 Walking Lunge - Length of gym and back
4 Dumbbell Squat to Overhead press (12/15 lbs 25X)
5 1 minute plank hold/60 Crunches
6 As low as possible squats 50X, ass to grass
7 Spider Push ups 20X
8 Stability Ball Leg Abductor 14X
Repeat 2

Stretch

Let's Build a Pyramid

Session 12

Wednesday August 1, 2012 5:30 AM

Week 3

Warm-up
Stretch

Burpee Descend Pyramid/Push up Ascend Pyramid
10 Burpees
1 Push up
9 Burpee
2 Push Ups
8 Burpees
3 Push Ups
7 Burpees
4 Push Ups
6 Burpees
5 Push Ups
5 Burpees
6 Push Ups
4 Burpees
7 Push Ups
3 Burpees
8 Push Ups
2 Burpees
9 Push ups
1 Burpee
10 Push Ups

Rest

Pyramid/Ladder: Ascend up on the number of reps by 2 of each following exercise as shown below.
Plank Poppers - Plank Hop Center, Side, Center, Side, Center - 1 Set
Prisoner Squat
Opposite Hand Opposite Leg raise
Spiderman Plank 
Exercise
2 reps of each of the 4 exercises, and 30 seconds rest
4 reps of each and 30 second rest
6 reps of each and 30 second rest
8 reps of each and 30 second rest
10 reps of each and 30 second rest
12 reps of each and 30 second rest
14 reps of each and 30 second rest
Rest
ABS 30 secs work
in and outs
sit up bicycle
sit up bicycle reverse

Relay Runs

Session 12

Monday July 30, 2012 5:30 AM

Week 3

Warm up and Stretch

Relay Runs  -  One member runs while the other members complete the below exercises.  Each member runs around the gym before switching exercises.  
Alternate between burpees and jump Ropes
Squat Pulses
Alternate between Pushups and planks
Power lunges
Tubes - Alternate between bent over rows and upright rows
slalom skiing
Planks - alternate beween straight arm and elbows
Alternate between High Knees and Squats
Repeat

Legs
10 forward lunges
10 plie jumps - legs wide squat (sumo) jump up and touch heels
10 reverse lunges
10 squat jumps
10 step ups
10 leg lifts
10 single leg bridges
10 leg lifts
10 x 10 seconds wall sit (that’s 100 seconds;)
ABS
Stretch