Saturday - 12/28/13 - BlenderFitness - Full Body Tabata Style

wu

high knee march

Torso Circles

toe touch kicks

boxer shuffle

torso rotations

arm circles

leg up and overs

deep squats

walk down push ups

jumping jacks

Tabatta 20/10

push up obliqu knee

squat jack

repeat twice

side oblique raise alt

star jump 

repeat twice

push up jack

thigh slaps

repeat twice

burpees

high knees

repeat twice

crab jackknife crunch

jumping lunges

repeat twice

2 sets of 10

Bench press

bent over wide row

repeat

arnold press

db pull over - straight arm oh

repeat

bicep curls

tricep extension -rt left

repeat

45/15

v ups

triple jack- arms bottom, middle, top,middle

side hip raise left

front jack

side hip raise right

fly jack - hands in front

back bow

lunge jack - forward lunge clap under, back up clap above

bicycle

high knee jack - clap under knee

russian twist

jumping jack

Monday 12/9/13 - Full Body 50/10 Circuit

Warm Up

10 exercises 3 times thru 50 Seconds of work/10 Seconds Transition

toe taps ball

swing back lunge db raise rev lunge twist to opp side raise up

med ball plank knee in

med ball russian twist with a toss in the center

med ball single leg bridge raise

switch sides

up over your head around the tree - db both ways

side to side lunge with db raise up over your head

close arm push ups - tri ceps

bosu jump over squat down touch butt 180 squat jump, jump over same thing

Jonesercise - Bunches of Burpees 2

Jonesercise - Bunches of Burpees

Second: Dumbbells and Burpees

DB Overhead Press Ladder with Burpees

So you start with 10 pound dumbbells.

Press them overhead then do a burpee.

Repeat that going up in weight each set.

3 Reps Each DB set.

10 sets total.

Third: More Dumbbells and Burpees

DB Squat/Deadlift Ladder

Started with 10 pound dumbbells again.

Going up to 55s in 5 pound increments.

3 Reps Each DB set

Sat 12/7/2013 - Jonesercise - Bunches of Burpess

Warm Up

Jonesercise - Bunches of Burpees

22 Different Burpee Variations

Only 10 reps each.

Of course that adds up to 220 burpees!

Burpees Legs Regular Spaced

Burpees Legs Wide

Burpees Feet Together

Burpees legs close, spread wide, close again

Full Squat Burpees

Burpees w/Push Up

Burpees w/Ground Up Push Up

Burpees w/Rotational Push Up

Clap Overhead Burpees

Jump Lunge Burpees

High Knees Burpees (slap thighs)

Burpees w/High Rising Kick

Burpees knee to opposite elbow

Burpees knee to same side elbow

Burpees w/Mountain Climbers

Burpees w/Mountain Climbers Foot to Hand

Burpees w/Twisting Mountain Climbers

Burpees w/5 Jumping Jacks

Burpees w/Heel to opposite hand behind back

Burpees w/Foot to opposite hand in front

Burpees with 180 twist

Burpees with 360 twist

7 or 8 - could have made this harder by going thru faster.

Wednesday 11/20/2013 - 7X7X7X7

Warm Up

7 rounds

7 burpees

7 sit ups

7 squats

This was not nearly as hard as I thought it would be.

Monday - 11/10/2013 - HIIT 3+1

HIIT 3+1, 60 Sec - Matt Squarcia

Each exercise will be 60 seconds.  Start with 3 Reps, take a 5 sec break and then add a rep.  Keep adding reps until you can't add anymore or until the time is up.  If you are only able to complete 3 reps, then take a 5 sec rest between each round of 3 reps.

The intent is to work fast but in good form.

4 Rounds

Inverted rows
side plank hip dips(bosu)
side plank hip dips(bosu)
Jump Lunge
atmoic push up
db squat upright row

Main Set:
10 Rounds of push-ups, burpees, sit-ups, jumping jacks and sprawls.

# of reps per round:

1st - 10
2nd - 9
3rd - 8
4th - 7
5th - 6
6th - 5
7th - 4
8th - 3
9th - 2
10th - 10

Advanced: Start with 20 reps each and go down to 1 (20 sets total)

Wednesday - 10/30/2013 - Burpees and Kettlebell Swings

burpee kettle bell swing
1, 2, 3,....14, 15, 14, 13, .....3,2,1

Wednesday - 10/23/2013 - Ladder count/time

10, 9, 8….1
burpee
side lunge with a reach - wide stance
push up
jumping lunge

http://www.youtube.com/watch?v=cZnsLVArIt8
wu
leg swings
knee up rotations left and right
squat toe touches
line jumps
jumping jacks
60/50/40/30/20/10 with 20 sec rest

flutter kick squats
high knees
burpees
jumping jacks

Monday - 10/14/2013 - AMRAP X4

cyclonefit
10 min amrap #1
20 squat jumps
10 push ups
10/10 bridge leg lifts
20 toe taps

#2
15/15 dragon lunge kick
20 shoulder push ups
20 v ups
10 burpees

#3
40 side to side lunges
20 T plank switch hip dips
40 bikes
20 tri dips

#4
20/20 step up lunge back
20 leg up push ups
20 russian twist

Saturday - 11/16/2013 - 50/10 1/2 sets

Borrowed from CycloneFit.com
50/10
*1 cardio/2 rounds couplets
*switch kick runners
staticlow  squat opp toe touch
dive bombers
*switch kick runners
wall climbers
sumo heel raisers - sumo squat, lift heels, stand up, go down, drop heels

*dynamic squats - chest high, power squat in and out touch ground
kick thru push ups - step forward, kick thru , back , push up
bridge kicks
*dynamic squats
burpees
shoulder push ups

*jump ropes
rev lunge twist side back row - db
bicycle
*skips
sand bag get ups - hold bag
jump squats

*skater lunge - squat down touch with toe out, switch
hip raises
 straight side arm balance
*skater lunge
360 push up
v ups

Rate 5 - 7

Monday 11/25/2013 - Leg circuit Plus

Warm up

6 exercises 20 sec 3 rounds
4 low squat 180 flip
Reverse Lunge with front kick
Reverse Lunge with front kick
squat jacks
forward/backward bounds
pulse squat jumps

3 rounds of following
30 Low lateral squat shuffle
10 DB lunge one arm press right
10 DB lunge one arm press left
10 Burpees with push up
10 push ups with dbT lift alternate
20 Plank pull across

Abs
Stretch

Rate 5 to 6

Wednesday 11/27/2013 - Full Body Circuit - 10 exercises

Warm Up

50 Seconds Work/10 seconds transition

1 Rope Slams
2 Square Bear Crawls
3 Bar Shoulder Press with Forward Lunge
4 Plank to Push Up
5 Square shuttle runs with Burpee
6 DB Bent over Reverse Flies/static Squat
7 Push up with knee tap
8 med ball slams side to side
9 Sled push
10 skull crushers

Abs

Stretch

Rate 6

Accumulator - Saturday 11/30/2013

Warm Up

4 Minute Tabata Drill - Every 30 Seconds repeat the following.  If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.

*Run to 1/2 court Line
*5 Burpees
*Run Back
*Lie Down

Accumulator - Complete each exercise for 30 seconds.  Each round add an exercise and between each round rest 30 seconds. Once you have added the 6th exercises, Reverse the order of the exercises and drop an exercises after each set.

*Power lunges; Rest
*Power lunges; Push ups; Rest
*Power lunges; Push ups; Squat jumps; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Burpees; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Power lunges; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Rest
*Burpees; Plank; DB/KB swings; Rest
*Burpees, Plank, Rest
*Burpees, Rest

4 Minute Tabata Drill - Every 30 Seconds repeat the following.  If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.

*Run to 1/2 court Line
alternate between push ups and low squats
*Run Back
*Lie Down

Rate: 7 to 8

Monday Aug 19, 2013 - Freeze and Squeeze - Active and Static

Freeze and Squeeze - Active and Static

warm up 30 sec each
boxer shuffle
high knee twist - opp elbow to knee
side step arm swings
butt kickers
skaters
jumping jacks

active and Static - 30 secs per exercise 2 sets 20 sec active rest
squat jacks
static lunge left side
boxer shuffle 20 sec
squat jacks
statich lunge right side
boxer shuffle 20 sec

swimmers - opp arm leg raise
back bow
boxer shuffle 
swimmers - opp arm leg raise
back bow
boxer shuffle 

Toe touch Crunches
hold static crunch
boxer shuffle
Toe touch Crunches
hold static crunch
boxer shuffle

Bridge Raise
Static Bridge
boxer shuffle
Bridge Raise
Static Bridge
boxer shuffle

high knees
hold knee up right
boxer shuffle
high knees
hold knee up left
boxer shuffle

ski squat low
static squat
boxer shuffle
ski squat low
static squat
boxer shuffle

burpee
elbow plank
boxer shuffle
burpee
elbow plank
boxer shuffle

arm circles
arm straight line
boxer shuffle
arm circles
arm straight line
boxer shuffle

1 min
static squat torso twist
jumping oblique squats
side hip raises - 30 sec each side
jumping oblique squats
russian twist
jumping oblique squats
reclined oblique twists - 30 sec each time
jumping oblique squats

Wednesday - Aug 20,2013 - CycloneFit Fully Body Workout

Cyclonefit Full Body Workout

30 sec each side 

lateral lunge/lateral leg raise right (touch ground)

lateral lunge/lateral leg raise left

4X

Crab Toe Touches

Plank Toe Touches

4X

T up/Tap opp knee right

T up/Tap Opp knee left

Jump squats touch on down

Push ups

Bridge Kicks

Heel/Toe Leg lifts right/left

DB Lay down legs up tri cep dip alternating shoulders

DB Russian Twist

W's - front raise/back raise

Plank Jacks

oblique leg raise right/left

lay down legs wide/hover in/tuck/hover/wide tap

Saturday - Aug 24,2013 - A new kind of tabata

Warm Up

http://bootcampideas.com/a-new-kind-of-tabata-bootcamp/

New kind of tabata

Set up - 3 Cones 20 Meters Apart

"Concept - This workout runs just like a tabata drill. The only difference is that instead of timing with a stop watch, clients will run to a cone and back.

Split the group into 8 teams. If you don’t have enough people split them into 4 teams or 6 teams or whatever works for you. Less then 8 teams will just result in more running."

1.  Clients line up in their teams along the base cone mats. 

All clients start doing star jumps except for the team on the right which run to the far cone and back.   

When they get back they yell ‘STOP’ and then intermediately run to the closer cone and back (the middle cone). The rest of the clients stop and rest. 

Once they get back they yell ‘GO’ and start doing star jumps while the next team along begins the run.

Continue this stop/go tabata style intervals until all teams have run or if you have less then 8 teams, until 8 rounds have been completed.

Take a short 30 second break to demonstrate the next exercise and then continue. Take a longer drink break every two exercises.

Round 1** (example used above) – Star Jumps and Mountain Climbers 

Round 2 – 1.5 rep squats – squat with a pulse at the bottom 

Round 3 – Super crunch – left oblique crunch, right oblique crunch, double crunch

 Round 4 – Hand release push ups 

Round 5 – Split squats (alternate legs each round) 

Round 6** – Plank and Partner Sit Ups – lock legs for sit ups 

Round 7* – 5 push ups, 5 squats, 10m shuttle* 

Wednesday - Aug 28, 2013 - Ladder Exercises

Warm Up

Round 1
5 Jump Squats
20 Cross-Body Mountain Climbers (10 each Leg)
10 Jump Lunges (5 each leg)
Run

Round 2
4 Jump Squats
18 Cross-body mountain climbers
8 Jump Lunges (4 each leg)
Run

…
Round 5 
1 Jump squat
10 cross body mountain climbers
2 jump lunges 
run

Go Back up

Squat Ladder
10 Low Squats -run 10 m - 1 Jump Squat - Run Back
9 Low Squats - run - 2 Jump Squats - Run
8 Low Squats - run - 3 Jump Squats - run
…
1 Low Squats - run - 10 Jump Squats - run

Burpee Swings
Person 1 - 20 DB Swings, Person 2 - Burpees, SWAP
30 DB Swings
40 DB Swings

1 lap - 10 Crunches
2 laps - 20 Crunches
3 laps - 30 Crunches
4 laps - 40 Crunches

Saturday - Aug 31, 2013 - Run and Pyramid Tabatta

Complete the Pyramid time frame before moving on to the next exercise.

Warm Up

Run 4 laps

15,30,45,30,15 secs work with 15 sec rest

Squat jacks
toe touch crunches
burpee push ups

rest keep moving
Run 4 laps
15,30,45,30,15 secs work with 15 sec rest
squat and pass
superman
mountain climbers

Run 2 laps
15,30,45,30,15 secs work with 15 sec rest
jumping jacks with wt
boat pose
alt lunges with curl

Wednesday - Sept 4, 2013 Tabata Full Body

Complete 8 rounds of each exercise before moving on to the next.

Warm Up

20 seconds work/10 Seconds rest 8 rounds

hindu squats
Sprints
push ups
box jumps/step ups
skaters
power squats
straight arm plank reach thru
burpees

Saturday - Sep 7,2013 - Full Body Circuit

Warm Up

50 Seconds Work/10 seconds transition

1 Rope Slams
2 Square Bear Crawls
3 Bar Shoulder Press with Forward Lunge
4 Plank to Push Up
5 Square shuttle runs with Burpee
6 DB Bent over Reverse Flies/static Squat
7 Push up with knee tap
8 med ball slams side to side
9 Sled push
10 skull crushers

Monday - Sep 9,2013 - Circuits

Equipment: Mats, Bands, Medicine Balls, Agility Ladder, Interval Timer  
  
Circuit 1 Timing: Two rounds of 45 seconds work with 15 seconds transition. 
 Agility Ladder Hops 
 Medicine Ball Squat to Press 
 Ab Rotation 
 Basketball Push ups 
  
Circuit 2 Timing: Three rounds of 30 seconds work with 10 seconds transition. 
 Tube Bicep Curl 
 Overhead medicine ball lunge 
 T w/Hip Drop 
 4 Direction Squat Jump - forward, back, left, right 
  
Circuit 3 Timing: 4 rounds of 30 Seconds work with 10 seconds transition 
 Push ups 
 Medicine Ball WoodChop 
 Suicide Plank  
 Reverse Lunge with a  Plank 
  
Abs  
 Side plank reach thru 15 each Side
 fore arm plank alternating stretch arm and leg out to front and back, then side 
 Plank - alternating knee up to the side 

Monday - Sep 16, 2013 - Accumulation Rounds

Warm Up

Main Set:
10 Rounds of push-ups, burpees, sit-ups, jumping jacks and sprawls.

# of reps per round:

1st - 10
2nd - 9
3rd - 8
4th - 7
5th - 6
6th - 5
7th - 4
8th - 3
9th - 2
10th - 1

Do a second round and start at 15 and work down again.

Advanced: Start with 20 reps each and go down to 1 (20 sets total)

Wednesday - Sep 18, 2013 - 50/10 with a Band

Warm up

50/10 - 50 Sec work 10 Sec rest

1 band squat and stretch band, then lunge stretch band
2 twice 
3 jump rope
4 vups - db/med ball
5 360 push ups push up rollover to pushup
6 again
7 jump rope
8 vups - db/med ball
9 crunch with band stretch - keep stretched whole time
0 again
1 jump rope
2 vups - db/med ball
3 plank up down
4 again
5 jump rope
6 vups - db/med ball
7 back diagonal lunge with lateral raise right
8 back diagonal lunge with lateral raise left
9 jump rope
0 vups - db/med ball
break
1 db  - renegade burpee with row
2 repeat
3 jump rope
4 vups - db/med ball
5 power squats
6 repeat
7 jump rope
8 vups - db/med ball
9 right side T's with band
0 left side T with band
1 jump rope
2 vups - db/med ball
3 static V with band row
4 again
5 jump rope
6 vups - db/med ball
7 dive bombers
8 again
9 jump rope
0 vups - db/med ball

Saturday - Sep 21,2013 - Two team Race

Warm Up

two team race
1 cone up/cone down teams - 2 minutes
2 cone up/cone down teams - 2 minutes
3 Towel - hands - slide to 1/2 court and back
5 Straight Arm Plank - hop overs
6 circle Crazy 8 Plank/Push ups pass med ball around circle 8 around your arms before passing on
7 Plank domino around the world and back
8 sled push/burpee
9 wall squat/sprint relay
10 med ball pass - relay
11 inch worm with towel/ab rotation
12 push up relay -10 pushups others hold plank, down the line, 
13 squat relay - 10 squats, others hold static squat 
14 squat jump relay - 10 squat jumps, alternate forward lunges

Wednesday - Sept 25, 2013 - A Powerful Bootcamp Workout

This was a KILLER workout.  We set up the sprint to the top of a 3 point line on a gym floor and back.  For the walkers and new people we set it to the Free Throw line and back.

Warm Up

A Powerful Bootcamp Workout

Part 1 (12 mins)
Turkish Get-Ups Strength Ladder. Work up to 4 reps each side, for a total of 10 reps each arm. Use a heavy dumbbell or kettlebell.
i.e. (1L, 1R), (2L, 2R), (3L, 3R), (4L, 4R)

Part 2 (15 mins)
Round   1      in  10 secs complete:     1 sprint + 1 burpee        then rest for 0’10”
Round   2     in  20 secs complete:     2 sprints + 2 burpees      then rest for 0’20”
Round   3     in  30 secs complete:     3 sprints + 3 burpees      then rest for 0’30”
Round   4     in  40 secs complete:     4 sprints + 4 burpees      then rest for 0’40”
Round   5     in  50 secs complete:      5 sprints + 5 burpees       then rest for 0’50”
Round   6     in  60 secs complete        6 sprints + 6 burpees      then rest for 0’60”
Round   7     in  70 secs complete:     7 sprints + 7 burpees       then rest for 1’10”
Round   8     in  80 secs complete:     8 sprints + 8 burpees       then rest for 1’20”
Round   9     in  90 secs complete:     9 sprints + 9 burpees       then rest for 1’30”

Saturday - Sep 28, 2013 HIIT Your legs

Warm Up

HIIT Your legs
6 exercises 20 sec 3 rounds
4 low squat 180 flip
Reverse Lunge with front kick
Reverse Lunge with front kick
squat jacks
forward/backward bounds
pulse squat jumps

3 rounds of following
30 Low lateral squat shuffle
10 DB lunge one arm press right
10 DB lunge one arm press left
10 Burpees with push up
10 push ups with dbT lift alternate
20 Plank pull across

Monday - Sept 30, 2013 - 9X10X5 =450

This was surprisingly tough workout and everyone "felt it" the next day.  

To make this harder, move thru the exercises faster and stick to the active 10 sec rest.  

450 Reps - Fitness Blender

9 exercises 10 reps 5 rounds
10 sec rest between rounds

One dumbbell is needed

Warm up

jump squats
push up
jumping jacks
toe touch crunches
burpees
back bows & hamstring curl
one arm clean and press alternate arms - DB
Tri-cep dips
rev lunges (DB Optiona) - alt
active 10 sec rest

Wednesday - October 2, 2013 - A Little Bit of Crossfit

This can be done for time or just as many rounds as possible.  

For Walkers or new to the class, you can cut the run in 1/2.

2 Rounds (or more depending on what can be completed in the allocated time)

Run .25 Miles (Around the block)
50 Box or Bench Jumps/Step Ups
Run .25 Miles (Around the block)
25 Pull Ups (assisted)/Inverted Rows
Run .25 Miles (Around the block)
25 Leg Press/Dumbbell Squats
Run .25 Miles (Around the block)
25 Dumbbell Chest press/Dumbbell Shoulder press

Saturday Oct 5,2013 - Poker Run

POKER RUN

We workout in a gym and set up 4 "stations" in each of the corners.  The following are the stations.

• Burpees
• jump ups/step ups
• Star Jumps
• Push ups

Divide your group into 4 different teams and assign them to a station. To start the game two of the users at the station play "Rock, paper, scissors". The loser will stay at the station and do 10 of exercises for that designated station, the winner will play "rock, paper, scissors" with the remaining people at the station. (Determine up front the order in which the users do "rock, paper scissors). When yo have a final winner, losers complete the exercise for the station and the winner will go to the center of the gym and grab a card. The winner will take the card to the next available station and with all the others at the station complete the exercise from the legend below assigned to that card.  

Once that is completed start "rock, paper, scissors" again starting with the person who has been at the station the longest.

The players will keep their cards until the end of the workout. The player with the best 5 cards at the end of the workout "WINS".

If you are waiting for someone to come to your station, run the width of the gym

If a Joker is drawn - EVERYONE stops what they are doing, do 1 minute plank and the player throws all cards back

Ace	Spades	Hearts	6 rounds of sprints short length of gym	Ace	Clubs	Diamonds	15 low as you can squats
2	Spades	Hearts	20 side plank jumps	2	Clubs	Diamonds	5 - 5 pulses, power squat
3	Spades	Hearts	10 plank jump outs/lateral taps	3	Clubs	Diamonds	20 power lunges
4	Spades	Hearts	14 spider planks	4	Clubs	Diamonds	10 each single leg squat
5	Spades	Hearts	15 v Ups	5	Clubs	Diamonds	30 sec static lunge each
6	Spades	Hearts	20 alternating T's	6	Clubs	Diamonds	10 power squats
7	Spades	Hearts	8 get ups	7	Clubs	Diamonds	1 lap
8	Spades	Hearts	diamond pushups	8	Clubs	Diamonds	15 low jacks
9	Spades	Hearts	15 wall tri ceps	9	Clubs	Diamonds	30 high knees
10	Spades	Hearts	15 shoulder push ups	10	Clubs	Diamonds	15 squat thrusts
Jack	Spades	Hearts	15 each IYT	Jack	Clubs	Diamonds	20 skaters
Queen	Spades	Hearts	15 suicide planks	Queen	Clubs	Diamonds	20 Heisman runs
King	Spades	Hearts	14 walking pushups	King	Clubs	Diamonds	20 stance jacks

Monday July 14, 2013

Equipment: Mats, Bands, Medicine Balls, Agility Ladder, Interval Timer  

  

Circuit 1 Timing: Two rounds of 45 seconds work with 15 seconds transition. 

 Agility Ladder Hops 

 Medicine Ball Squat to Press 

 Ab Rotation 

 Basketball Push ups 

  

Circuit 2 Timing: Three rounds of 30 seconds work with 10 seconds transition. 

 Tube Bicep Curl 

 Overhead medicine ball lunge 

 T w/Hip Drop 

 4 Direction Squat Jump - forward, back, left, right 

  

Circuit 3 Timing: 4 rounds of 30 Seconds work with 10 seconds transition 

 Push ups 

 Medicine Ball WoodChop 

 Suicide Plank  

 Reverse Lunge with a  Plank 

  

Abs  

 Side plank reach thru 15 each Side

 fore arm plank alternating stretch arm and leg out to front and back, then side 

 Plank - alternating knee up to the side 

Sat July 6, 2013 - AMRAP

Warm Up
Stretch

AMRAP - Set up Large square with 4 spots (we work out in a gym)
25 to 30 Minutes
Every 5 Minutes do 1 Minute plank

15 Burpees - walking lunges to next location

15 T Push ups - Run/Sprint to next location

15 V Ups - Bear Crawl to next location

15 Squat toss ups - Run to next location

Generally we do some Relay races after that.

Abs/Core

Wed July 3, 2013 - BlenderFitness

Warm Up
30 sec
leg swing right
leg swint left
knee up opposite elbow
squats toe touch kick
line jumps
jumping jacks

60, 50, 40,30, 20, 10 - 20 sec rest in between
flutter kick squats - switch lunge  squat
knee tucks
burpees
jumping jacks

1 min
toe touch crunches - stay contracted
Back bows
skaters - wide jump, hips low, don't touch toe
20 sec rest
jack knife get ups
static plank
burpees
20 sec rest
side hip raises
switch sides
4 high knees + squat touch

Mon July 1, 2013 - HIIT, Accumulator

Warm Up
Stretch

4 Minute Tabata Drill - Every 30 Seconds repeat the following.  If you do not complete the exercises in the 30 seconds, complete your current set and pick up at the top of the next 30 seconds.

*Run to 1/2 court Line
*5 Burpees
*Run Back
*Lie Down

Accumulator - Complete each exercise for 30 seconds.  Each round add an exercise and between each round rest 30 seconds. Once you have added the 6th exercises, Reverse the order of the exercises and drop an exercises after each set.

*Power lunges; Rest
*Power lunges; Push ups; Rest
*Power lunges; Push ups; Squat jumps; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Rest
*Power lunges; Push ups; Squat jumps; DB/KB swings; Plank; Burpees; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Power lunges; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Push ups; Rest
*Burpees; Plank; DB/KB swings; Squat jumps; Rest
*Burpees; Plank; DB/KB swings; Rest
*Med Ball Slams /Tubes; Plank; Rest
*Med Ball Slams /Tubes; Rest


1 min
toe touch crunches - stay contracted
Back bows
skaters - wide jump, hips low, don't touch toe
20 sec rest
jack knife get ups
static plank
burpees
20 sec rest
side hip raises
switch sides
4 high knees + squat touch

Wed - Jun 26, 2013 - 50/10 Full Body

Warm Up
Stretch


50 Sec Work/ 10 Sec Rest

matt jumps

burpees jump on bench

walking pushups on bench

lateral hops hands on ground travel 4 hops left over bench on second jum

med ball side to side

Rope Slams

Run

med ball slams


Repeat 2X

Abs/Core

Sat Jun 22,2013 - 1000 Rep

Warm Up

Stretch

1000 Rep Workout -PBFingers.com

50 squats 65 lbs

50 dead lifts 55

50 mountain climbers

50 lunges 40lbs (25 each)

50 bicycle 

50 super mans

50 jump squats

50 leg lift crunches

50 sumo squats 25

50 jumping jacks

50 plank X2

50  pushups

50 sec wall sit X2

50 bridges 20 lb

50 sec high knees

50 bent over rows 20 lb

50 chest press on bosu 20

50 sec skaters

50 crunches on stability ball

50 sec jump rope

Abs/Core

Wed Jun 19, 2013 - Full Body Circuit 1 Min

Warm Up
Stretch

Set your time for 20 Rounds of 30 Sec

push up T - repeat
freeze sprint - repeat
crunchy frog - balance grab knees in and out - repeat
30 super skater right leg -balance
30 super skater left leg - balance
suicide plank - repeat
30 hook uppercut -rt
30 hook uppercut -left
30 side arm crunch - side plank elbow to knee
30 side arm crunch - side plank elbow to knee
180 squat - Repeat
super burpee - push up knee to elbow push up knee to elbow push up - repeat
30cross punch ,punch down 
30 cross punch, punch down

Repeat Round

Abs/Core

Mon Jun 17, 2013 - Timed Intervals

Warm Up
Stretch

run loop (approximately .5 miles)

15,30,45,30,15 secs work with 15 sec rest

Squat jacks
toe touch crunches
burpee push ups

rest keep moving

15,30,45,30,15 secs work with 15 sec rest
squat and pass
superman
mountain climbers

run loop

Abs/Core