Monday January 28, 2013 - Timed Circuit

Warm up
Stretch

We completed this circuit in the weight room.  The intent is to get through 3 sets of the following 6 exercises as quickly as possible.  Weights should be where it is a challenge to complete the number of reps.

30 - Push ups and hip thrust

30 - High Row Pulls on the Rower

60 - Ice Skaters

30 - DB Bicep Curls on Bosu (Curved or flat based on your comfort level)

30  - DB Incline Chest Press on stability ball

30 Each Leg - One legged Jump Squats

Wednesday January 23, 1013 - 12 Min HIIT/Plank Challenge

Warm Up

Stretch 

Complete each of the following couplets for 4 rounds each exercise is 30 seconds each.

30 Seconds/30 Seconds 4 rounds

• mountain climbers/crab toe touches
• 180 jump 3 pulse squats/spider push ups
• tic toc hip hop lunges/plank 3 ways

3 rounds

ABS

Plank challenge - Hold the plank the through out the entire exercises.  For the arms use 3 to 8 lb dumbbell.

20 shoulder touches

20 plank leg raises

10 Bicep curls each arm

10 tricep kick backs each arm

10 elbow raises

Monday January 21, 2013 - HIIT Timed Series

I borrowed this from a youtube series FitnessBender.  

Warm Up 
Stretch

Time Series One
50, 40, 30, 20, 10 Seconds of work with 15 Seconds Break between Each Set

Complete the timed circuit with exercise 1 and then exercise 2/

First Exercise - Burpees
Second Exercise - Walk Out Push Ups

Time Series Two
10, 20, 30, 40, 30, 20, 10 Seconds of work with 15 second rest

Exercise 1 - Mountain Climber
Exercise 2 - High Knees

Time Series Three
Each of the following Exercises 20 Seconds on 10 Seconds, two times each
1 seal push up
2 jumping lunges
3 left/right push ups
4 right side plank - front toe touch
5 left side plank - front toe touch
6 crab toe touches
7 lateral Jumps
8 toe touch squats
9 agility dots jump x pattern
10 jumping jacks
11 jump tucks

ABS
20 Seconds Work, 10 Seconds rest - 4 times Thru
Flutter Kicks
Bicycle
Reach for the Sky toe touches
Russian Twists

Saturday January 19, 2013 - Fitness Test and Intervals

Warm Up
Stretch 

Fitness Test
Do 3 Sets of the following 3 exercises.  Time yourself and Track each 4 to 8 weeks to see improvement.

10 Burpees
20 Push Ups
30 Skaters

Interval Sets
Do 5 rounds each of the following sets of exercises.  30 seconds of work for each exercise and 30 seconds of rest.

Interval Timer - 30 Seconds A, 30 Seconds B, 30 Seconds Rest - 5 Rounds

1. Lateral Shuffles between cones/Jump Squats
2. Plank Walk -back and forth between cones/Push Ups
3. Plank Super Woman/Plank Spider Man
4. (No Rest) Right Leg Hop/Left Leg Hop/Both Legs

Options

• Jump Squats - Squats
• Plank Super Woman/Hands and knees Super Woman

ABS
Butterfly sit up
Plank punch
Plank swim

January 12, 2013 - Pseudo Obstacle Course

1 Run a lap around gym
2 Plank walk drag feet 1/4 court and back
3 Left leg step ups 1/2 court
4 Right leg step ups 1/2 court
5 15 Burpees
6 Bear crawl to end of gym
7 15 Push ups
8 cone run, drop down to floor at each cone
9 sled push 1/2 court back
10 jump over tubes
11 deadlifts
12 walking planks around ladder
13 crab walk to end of gym
14 walking lunges length of gym
15 12 grass hopper push ups

ABS
alternating shoulder touches
scissors
crunches