Monday March 14, 2011
"That which we achieve too easily, we esteem too lightly." - Thomas Paine
A – Warm Up Well
B – 7 Rounds
You have One Minute to Complete Each Round.
Once the clock starts it does not stop.
1 - Sprint 20 yds and back 2 burpees
2 - Sprint 40 yds and back 4 burpees
3 - Sprint 60 yds and back 6 burpees
4 - Sprint 80 yds and back 8 burpees
5 - Sprint 60 yds and back 6 burpees
6 - Sprint 40 yds and back 4 burpees
7 - Sprint 20 yds and back 2 burpees
In the absence of yard markers, allow 1.5 to 2 seconds for every 10 yards you sprint.
Tuesday March 15, 2011
“A ship in harbor is safe, but that is not what ships are built for.” - John Shedd
A – Warm Up Well
B – Superset Training
Do both exercises in the superset (A, B) for 45 seconds each and then take a 15 sec rest before doing the next set. Do #’s 1 – 6 twice.
1 A: Prisoner Squats
1 B: Push-up
2 A: Reverse Lunges
2 B: Prone Cobra
3 A: Atomic Plank & Pushup
3 B: Forward Lunge
4 A: Single Leg Hip Extension
4 B: Strongman Crunch
5 A: Mountain Climbers
5 B: Side Plank w/ Leg Swings
6 A: Burpees
6 B: Single Leg Plank
Thursday March 17, 2011
“Repetition is the MOTHER of learning, the FATHER of action and the ARCHITECT of accomplishment!” - Zig Ziglar
A – Warm Up Well
B – Cardio HELL!
Do the following circuit 2 – 3 rounds. 30 seconds per exercise and 15 seconds rest between each one.
Jumping Jacks
Reaching Plank
Jump Squats
Plank with Alternating Leg Raise
Mountain Jumpers
Atomic Plank
Sprint in Place
Side Plank w/ Leg Swing
Friday March 18, 2011
“Luck is a lazy mans description for a hard workers success.” – Me
A – Warm Up Well
B – “Let’s Do This!”
Do 3 to 4 rounds of each exercise in the following order:
Turkish Get-up X 10 (5 R & L) (Please watch the video)
Jumping Lunges x 20 total (beginners can do 20 regular reverse lunges)
Spiderman Push Ups x 20 total (beginners do 20 knees on ground pushups)
1 Leg Hip Hinge x 20 each leg
2 count T-Stabilization x 20 total
Mountain Jumpers x 20
