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
Sunday, July 14, 2013
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
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
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
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
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
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
Sat Jun 15, 2013 - Fit test & Then some
Warm Up
Stretch
Fitness Test
5 Rounds - time
30 mountain climbers
30 Body squat jump (Squat, squat, squat, jump)
15 Burpees
Push up/plank Combo ladder
20-16-12-8-4
1,2,3,4 of each
Push up jack
rollover to V up
rollover to jump up
jump jack to knee tuck
Abs/Core
Stretch
Fitness Test
5 Rounds - time
30 mountain climbers
30 Body squat jump (Squat, squat, squat, jump)
15 Burpees
Push up/plank Combo ladder
20-16-12-8-4
1,2,3,4 of each
Push up jack
rollover to V up
rollover to jump up
jump jack to knee tuck
Abs/Core
Monday June 10,2013 - EMOM
Warm Up
Stretch
Run Loop (approx .5 miles)
EMOM
first 5 min - 5 push ups, 4 nose to knee, 5 squats
2nd 5 min - 5 push ups, 4 nose to knee, 10 squats
3rd 5 min - 5 push ups, 10 nose to knee, 10 squats
4th 5 min - 10 push ups, 10 nose to knee, 10 squats
For a Challenge, add 3 burpees to the end of each round
Run Loop (approx .5 miles)
Wednesday June 11, 2013 - Crossfit type workout
Warm Up
Stretch
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)
Run .25 Miles (Around the block)
25 Leg Press/Dumbbell Squats
Run .25 Miles (Around the block)
25 Dumbbell Chest press/Dumbbell Shoulder press
Abs/Core
Stretch
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)
Run .25 Miles (Around the block)
25 Leg Press/Dumbbell Squats
Run .25 Miles (Around the block)
25 Dumbbell Chest press/Dumbbell Shoulder press
Abs/Core
Monday June 3, 2013 - Tabata - 8 Exercises
Warm Up
Stretch
8 Rounds Each 20 Sec Work/10 Sec Rest
1) Air Jacks
2) Mountain Climbers
3) Push-ups
4) Knee Tuck Jumps
5) High Knees
6) Jump Squats
7) Side Burpee
8) Body Squats
Abs/Core
Stretch
8 Rounds Each 20 Sec Work/10 Sec Rest
1) Air Jacks
2) Mountain Climbers
3) Push-ups
4) Knee Tuck Jumps
5) High Knees
6) Jump Squats
7) Side Burpee
8) Body Squats
Abs/Core
Saturday June 1, 2013 - Full Body Circuit 60/15
Warm Up
Stretch
2 Rounds (you can do a 3rd round at the same 60/15 or reduce to 30/10)
60 Seconds Work/15 Second Transition
1 rope jump jack on box
2 shuffle ball slam
3 feet on ball push up jack knife
4 burpee push up
5 squat ball press
6 lateral hops / crawl under pipes
7 single leg squat with jump
8 single leg squat with jump
9 push ups
10 full body reverse tucks
11 Alt lunge on bosu db
12 swimmer push up - push up, super woman
13 shoulder shaper squat - hold db straight out and complete full squat
14 inverted mountain climber - Feet on wall
15 push up db pull thru
ABS/Core
Stretch
2 Rounds (you can do a 3rd round at the same 60/15 or reduce to 30/10)
60 Seconds Work/15 Second Transition
1 rope jump jack on box
2 shuffle ball slam
3 feet on ball push up jack knife
4 burpee push up
5 squat ball press
6 lateral hops / crawl under pipes
7 single leg squat with jump
8 single leg squat with jump
9 push ups
10 full body reverse tucks
11 Alt lunge on bosu db
12 swimmer push up - push up, super woman
13 shoulder shaper squat - hold db straight out and complete full squat
14 inverted mountain climber - Feet on wall
15 push up db pull thru
ABS/Core
Saturday May 25,2013 - 50/10 Full Body Circuit + Burpee Challenge
Warm Up
Stretch
3 Rounds
50 seconds work/10 seconds rest
5 Jump Squats/jump over sand bag
alternating single leg burpees
5 pulse squats close/5 full squats wide
fly push ups - alternate side to side
Toe touch 1/2 burpees
10 db rows burpee
1 minute of burpees
30 seconds of easy jogging
2 minutes of burpees
1 minute of easy jogging
3 minutes of burpees
1 minute of easy jogging
30 seconds of burpees
ABS
Stretch
3 Rounds
50 seconds work/10 seconds rest
5 Jump Squats/jump over sand bag
alternating single leg burpees
5 pulse squats close/5 full squats wide
fly push ups - alternate side to side
Toe touch 1/2 burpees
10 db rows burpee
1 minute of burpees
30 seconds of easy jogging
2 minutes of burpees
1 minute of easy jogging
3 minutes of burpees
1 minute of easy jogging
30 seconds of burpees
ABS
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