Sunday, October 6, 2013
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
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
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
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
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
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
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)
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
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
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”
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
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
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
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.
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
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
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