"There is no revenge so complete as forgiveness." - Josh Billings
A – Calisthenics & Planking
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong
High Pulls
B – Partner Skipping Runs w/ TGU's
C – Oh, this won’t be any fun!
60 seconds of Burpees
60 seconds of Squats
60 seconds of Pushups
60 seconds of Jumping Lunges (or Lunges)
45 seconds of Burpees
45 seconds of Squats
45 seconds of Pushups
45 seconds of Jumping Lunges (or Lunges)
30 seconds of Burpees
30 seconds of Squats
30 seconds of Pushups
30 seconds of Jumping Lunges (or Lunges)
15 seconds of Burpees
15 seconds of Squats
15 seconds of Pushups
15 seconds of Jumping Lunges (or Lunges)
D - Finishing Strong
The Circuit – Red, Black or Purple band, 40/20 Protocol
High Pulls
Front Squats
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL
Overhead press
Hammer Curl
Push up
Dead-lift
Bent-over Row
RDL
Tuesday February 23, 2010
"When a machine begins to run without human aid, it is time to scrap it - whether it be a factory or a government." - Alexander Chase
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
SL Squat to Bench
Side-to-Side Push-up
Sliding Ham Curls
Loaded Side Plank Hip Raise
B - 20 minute blast-o-rama
30/30 circuit with:
Split Squat Band Row
SL Squat to Bench
Side-to-Side Push-up
Sliding Ham Curls
Loaded Side Plank Hip Raise
Thursday February 25, 2010
"You will know that forgiveness has begun when you recall those who hurt you and feel the power to wish them well." - Lewis B. Smedes
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo SL Hip Ext (3 sec up, fast down)
4) Tempo Row (fast back, 3 seconds row)
5) Tempo Body Slide (3 sec forward, 1 sec back)
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo SL Hip Ext (3 sec up, fast down)
4) Tempo Row (fast back, 3 seconds row)
5) Tempo Body Slide (3 sec forward, 1 sec back)
Friday February 26, 2007
"Life is an adventure in forgiveness." - Norman Cousins
A - Dynamic warmup & hip mobility
B - 20 minute blast-o-rama
40/20 circuit with:
Box Jumps or High Step Ups
B - 20 minute blast-o-rama
40/20 circuit with:
Box Jumps or High Step Ups
Atomic Planks
SLDL w/DB
Sliding Mountain Climbers
Band Push Presses
