Wednesday March 27, 2013

Warm Up
Stretch

Super Burpee
1 burpee, with push up and sqat jump
2 squats, 2 thrusters, 2 push ups, 2 thrusters, 2 power ups
4 reps of each
6 reps of each
4 reps of each
2 Reps

ZWOW 61
4 rounds

5 broad jump to jump tuck to plank turnaround do it again
10 full sit up with weight
10 weighted jumps 
30 plank speed arms - wide straight arm plank touch hand side to side feed stationary

Fitness Blender
5 exercises 3 sets 20 sec on 10 sec rest
side winder burpees
star jumps
plank to pushup
flutter squats - lunge, lunge lunge low squat
4 squat jacks + jump

ABS
5 ab splitters - v up, vthru, vtuck
20 elevated planks with knee tuck - tuck in and out
20 competition sit ups -full sit ups
20 side planks toe touches

Monday March 18, 2013 - 12 Exercise Circuit

Warm up

Stretch

Circuit 50 sec 10 sec

1 Push up jacks

2 stabilty ball ab pass

3 Power Kicks

4 stability ball knee tuck

5 Lateral burpees

6 plank stability ball leg raise

7 med ball power ups

8 plank punch

9 Stance jacks

10 Crab toe touch/kick

11 alternate lunges on step dumbbell

12 plank walk

Rest

Repeat

March 16, 2013 - Do you Feel Lucky

Do you feel lucky?

Warm Up

Stretch

Roll Dice - Number on the dice matches the number before the exercise

1 15 - med ball squat toss ups

2 14 - db push ups, row, T

3 3 Laps

4 Low - jump Squats

5 15 walking pushups

6 12 Burpees - Beginner, Intermediate, advanced

After each exercise Leprechaun crawl (aka bear crawl) to the Pot O' Gold and grab a Gold Coin. 

Complete for 15 minutes, take a break, complete for another 10 to 15 minutes.

The Camper with the most gold coins at the end of the work out wins!!!

ABS

March 13, 2013 - Tabata core

Warm up
Stretch

20 seconds work/10 seconds rest 8 rounds
Mountain climber switch knees
mini scissor kick
2 jacks and high kick
Alternate opposite hand to toe v ups
switch foot burpee - burpee with jumping lunge
plank step out/out and in/in

Break

2 heel taps jump and walk out plank
side plank toe touches right side
4 high knees touch down
side plank toe touches left side
long jump forward 3 jumps back
russian twists

Feb 25, 2013 - 50/10 Post Vacation Work Out

Warm Up

Stretch

50 sec on 10 seconds off 12 rounds

10 High Knees, 10 mountain climbers

2 squat jumps, 2 push ups, 1 tuck jump

side to side plank jumps, 2 legs out plank jump

1 push up, 2 squat jumps

5 tuck jumps, 5 1/2 burpee and hold

straight leg push up, spider push up switch

power lunge press arms up

2 alternating side touch lunges, 2 alt lunge punches, 2 tuck jumps

10 squats, 10 squat jumps

10 elbow to knee with hop both sides (work abs)

push up postions legs jump out and push up

speed run

ABS

Feb 27, 2013 - Cyclonefit - Couplet Shoulder Burn

Warm Up
Stretch

couplet shoulder burn

30/30 16 rounds of each couplet

jump lunges/push ups
3 pulse jump squats/V-ups or toe touches
mountain climbers/ dive bombers

50/10 - 2 times thru

Plank toe taps - opposite hand to opposite toe
burpees - with a pushup
plank jacks - straight arm or elbow
dive bomper
Heart beats (2 min) - one each of all 4 exercises

ABS

March 2, 2013 - HIIT Legs and More

Warm up
Stretch

6 exercises 20 sec 3 rounds

4 low squat 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


1 minutes each exercise

Crunch Pulses
Bicycle Crunch
Mt top ABS - lean back arms straight rotate open arms
toe taps - knees up alt toe touches
alt v ups
reverse crunches
foot on knee opposite shoulder to knee
foot on knee opposite shoulder to knee
reclined punches
Toe Touch Crunches

March 6, 2013 - CycloneFit HIIT

cyclonefit.com

Warm up 
Stretch

50 work/10 rest 4 Rounds

strict mtn climbers - feet all the way up outside of hands
ab jacks-(DB) arms 90 degrees side to side 
burpees push up w/3 tuck jumps
plank out, in, tuck
skipping or high knees

60 seconds each 2 rounds

3 way squat touch down med ball
walk out push up
rt leg toe touch (abs)
left leg toe touch (abs)
plank - spider
sumo squat leg lift
reverse lunge ball slammers
med ball tappers
plank knee thru and out
skip rope

ISO ABS - 30 Seconds
hold right side lean back 
hold left side lean back
hold feet out
one leg up and one leg down
other leg up and down

Jan 23,2013 CylconeFit cuplets

Stole this from cyclonefit

30/30 4 rounds
mountain climbers
crab toe touches
30/30 4 rounds
180 jump 3 pulse squats
spider push ups
30/30 4 rounds
tic toc hip hop lunges
plank 3 ways

3 rounds

ABS
Plank challenge
20 shoulder touches
20 plank leg raises
10 Bicep curls each arm
10 tricep kick backs each arm
10 elbow raises