The winners were:
5:30 a.m. Class, Erica Ybarra
6:30 a.m. Class, Pat Krueger
8:30 a.m Class, Belinda Nixon
Since this is the off-week from camp, you're on your own, so here's this week's workout's that you can do with or without added resistance. I'll see you bright and early on Monday November 30 for a new session of classes!
Monday November 23, 2009
"When a man dies, if he can pass enthisiasm along to his children, he has left them an estate of incalculable value." - Thomas Edison
A - Good Warm-up
B - Pre-Turkey Day Burn-off
30 seconds of work, 30 seconds of rest X 4 rounds = 20 total minutes!
1) 1 Arm Burpee variation (alternate arm during round)
2) Side-to-side push-up variation
3) "Y" Split Squat Variation (L leg forward rd. 1, R rd. 2)
4) Push-up Row variation
5) Skater Jumps variation
For a video demo of this routine, go here.
If you want a soundtrack that will time you while you do this, go here. You will have to "un-zip" it to get it to play.
Tuesday November 24, 2009
"Today is the tomorrow I was so worried about yesterday." - Anthony Hopkins
A - Good Warm-up
B - More Pre-Turkey Day Burn-off
50 seconds work, 10 seconds rest X 4 rounds = 20 minutes!
1) Single leg Burpee variation
2) Tempo Pushup (3 sec down, 1 sec hold, FAST up!)
3) Tempo SL hip Ext (2 sec up, 2 sec hold, 2 sec down) **
4) Incline Row (Bent over T's if no ropes)
5) Tempo Squat-Jump Combo (3 sec down, 1 sec hold, JUMP up)
**Watch the video to see how to do these
For a video demo of this routine, go here.
If you want some music to play while you're doing this routine, go here. You will need to "un-zip" it in order to play it.
Thursday November 26, 2009
"When you let others create your world for you they will always create it too small." - Dr. Edwin Louis Cole
A - Good Warm-up
B - 3 tier Squat Routine
3 minute circuit, 20 seconds each segment, non-stop set:
1) 20 seconds of squat jumps
2) 20 seconds of squats
3) 20 second hold in the bottom squat position
Repeat this circuit 3 times
C - Countdown to Turkey!
3 to 4 rounds, depending upon your ability:
1) 30 Prisoner Squats
2) 25 second side plank with twist (l & r)
3) 20 reaching planks, total
4) 15 pushups with 1 leg extended (alternate legs)
5) 10 Plia Lunges (l & r)
6) 5 Turkish getups (total)
7) 100 yard sprint
Friday November 27, 2009
"You live by preference or conviction...Preferences weaken under pressure; Convictions grow stronger. One can be negotiated out of preferences; convictions are non-negotiable." - Dr. Edwin Louis Cole
A - Good Warmup
B - Bodyweight 500
50 repetitions of each exercise:
1) Squats
2) Pushups
3) Jumping Lunges
4) Mountain Climbers (l & r)
5) Strongman crunch (25 each side)
6) Bulgarian Split Squat (25 each side)
7) T-stabilization pushup (25 per side)
8) Walking Lunges (l & r)
9) Dips
10) Squat Jumps
