The San Antonio Fat Loss and Fitness Leader!
Week 1 – Day 1
"Some people want it to happen, some wish it would happen, others make it happen." – Michael Jordan
A) Dynamic Warm-up and Hip Mobility
B) Jump Rope Series
Partner up. Partner A jumps rope while running to the wall and back while partner B jumps in place. Repeat three times.
C) Tabata Squats
20 seconds of work, 10 seconds of rest x 8 rounds
D) Towers of Power
Perform each of the following movements in order of their appearance. Two rounds of 12 minutes each.
1) DB Push-up with Row x 10
2) Turkish Get-up with Sandbag x 12
3) Walking Lunge with Twist with Med Ball x 15 per leg
4) Kettlebell Swing x 20
5) Toe Touch Crunches with Feet Elevated x 25
6) Ground & Sky Squats x 15
Week 1 – Day 2
"Little minds are tamed and subdued by misfortune; but great minds rise above them." – Washington Irving
A) Calisthenics, Hip Mobility and Planks
B) The Outlaw Josie Wales
50 Siff Squats
50 Push-ups
50 Jump Squats
50 One Arm Rows
50 Sumo Kettlebell DL High-Pull
50 Low Rows
50 Walking lunges (per leg)
50 Med Ball Slams
50 Chin-to-knees
50 High Step-ups (per leg)
Week 1 – Day 3
"The time for action is now. It's never too late to do something." – Antoine de Saint Exupery
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Box Jump
Feet Elevated Push-Ups
Kettle Bell Swings
DB Push-Press
Week 1 – Day 4
“Happiness is not a goal; it is a by-product.” – Anna Eleanor Roosevelt
A) Warm up: Lunge stretch - lateral band X walk - inchworms (60s at each)
B) Four Phase Training
Two minutes rest between Phases.
Phase One:
Slide Lunge with Overhead Press (60s each leg)
Push Up Variations (60s)
Plank (60s)
Side Plank (60s each side)
Phase Two:
Single Leg RDL (60s each leg)
High Stretch Tube Straight Arm Rows (60s)
Reverse Crunch (60s)
T-push ups (60s)
Burpees (60s)
Phase Three:
Single Leg Dead lift (60s each)
Dips (60s)
Reverse Plank (60s)
Reverse Lunge (60s each leg)
Phase Four:
Squat Jump - Squat - Squat and Hold (20s each - 3 circuits)
Saturday, September 13, 2008
Sunday, September 7, 2008
FREE WEEK!
The San Antonio Fat Loss and Fitness Leader!
That's right, kids. This week is a FREE WEEK, which means it's no cost to you. So bring a friend, or two...or six. Here's what we'll be doing this week:
FREE WEEK – Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching
FREE WEEK - Day 2
"There is no telling how many miles you will have to run while chasing a dream."- Unknown
A. Hip Mobility - Calisthenics
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Spiderman Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching
FREE WEEK - Day 3
“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss
A. Hip Mobility & Dynamic Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint Full Court & Back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Bulgarian Squats (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Obstacle Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
FREE WEEK - Day 4
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."- Jim Rohn
A - Dynamic Warmup & Jump Rope Circuit
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Turkish Get-ups w/implement (per side)
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching
That's right, kids. This week is a FREE WEEK, which means it's no cost to you. So bring a friend, or two...or six. Here's what we'll be doing this week:
FREE WEEK – Day 1
"Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit."- W. Somerset Maugham
A – Dynamic Warm-up and Hip Mobility
B – Just a roll of the dice
Six stations are set-up around the court. Roll the die to determine what station to progress to and follow the instructions at that station. We will play two twelve minute games.
C – Cool Down and Stretching
FREE WEEK - Day 2
"There is no telling how many miles you will have to run while chasing a dream."- Unknown
A. Hip Mobility - Calisthenics
B. Riverfront Gambling - Team training
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Reverse Crunch
Clubs = Burpee
Spades = Spiderman Pushup
*Ace = 11
*Face cards = 10
We threw out the 2's, 3's and 4's
Flip a JOKER = Entire team sprints the stairs, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reverse Crunch
Clubs = Dumbbell Push Press
Spades = Dips
Flip a JOKER = Entire team sprints the court, plus you do 10 reps of each exercise!
C. Post Training Stretching
FREE WEEK - Day 3
“I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!”- Dr. Seuss
A. Hip Mobility & Dynamic Warm-up
B. Kitchen Sink...
1. 20 Dips
2. Sprint Full Court & Back
3. Perform 1 exercise each round, 20 reps:
- Broad Jump
- Bulgarian Squats (each leg)
- STAR Jump
- Walking Lunge (each leg)
- Mountain Climbers (each leg)
- Lateral Obstacle Jump
4. Sprint ends, run sides x 1
*As many complete rounds as you can in 30 minutes*
C. Post Training Stretching
FREE WEEK - Day 4
"Don't join an easy crowd; you won't grow. Go where the expectations and the demands to perform are high."- Jim Rohn
A - Dynamic Warmup & Jump Rope Circuit
B – Partner shuttle runs with burpees
C – Ooh, I don’t feel so good….
50 Box Jumps (or 25 DEEP Bulgarian Squats per leg)
40 Floor Wipers
30 Wall Ball Shots
20 Slide Ham Curls
10 Turkish Get-ups w/implement (per side)
20 Slide Ham Curls
30 Wall Ball Shots
40 Floor Wipers
50 Box Jumps (or 25 Bulgarian Squats per leg)
D – Cool Down and Stretching
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