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