"The only blind person at Christmastime is he who has not Christmas in his heart." - Helen Keller
A - Warm Up
B - 1st and 10
Perform the following routine as quickly as possible.
Start on a goal line...
Perform 12 Hands Overhead Squats
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
Run 20 yards and back to your goal line
12 Mountain Jumpers
Run 20 yards and back to your goal line
12 Push Ups
Run 20 yards and back to your goal line
Run 20 yards and back to your goal line
12 Single Leg Hinges per leg
Run 20 yards and back to your goal line
Run 20 yards and back to your goal line
12 Hands Overhead Squats
Run 20 yards and back to your goal line
Run 20 yards and back to your goal line
Rest for 2 minutes, then:
Full Court Press
Perform the following routine as quickly as possible.
20 Push Ups
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Sprint 100 yards
Walk Back Quickly
20 Burpees
Sprint 100 yards
Walk Back Quickly
20 Reaching Planks (total)
Sprint 100 yards
Bear Crawl 1/2 the distance back, then walk to start
Sprint 100 yards
Tuesday December 25, 2012
“The best Christmas of all is the presence of a happy family all wrapped up with one another.” - Unknown
“The best Christmas of all is the presence of a happy family all wrapped up with one another.” - Unknown
A - Warm Up
Get up, drink coffee, read paper, etc...
B - Christmas Day Massacre...
Perform the following at your leisure and to your satisfaction:
1 - Eat with family and/or friends
2 - Open presents with family and/or friends
3 - Enjoy the company of loved ones
4 - Get some holiday "cheer" in you
5 - Hugs and kisses for everyone
Repeat as necessary. Merry Christmas.
Wednesday December 26, 2012
“Never
attack a problem without also presenting a solution.” – Jim Rohn
A) Warm-up well
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
B) 3 Minute Leg Routine
You will perform as many repetitions as possible in a continuous (non-stop) 3 minute routine broken into 20 second increments.
Here's what to do:
A) Start a timer or watch a clock and then:
B) Perform Jumping Squats for 20 seconds
C) Perform Squats for 20 seconds
D) Perform a Squat Hold (drop into a full squat position and hold) for 20 seconds
Repeat these 3 exercises every 20 seconds until 3 minutes (3 rounds) have been completed. Recover for 2 minutes before going to the next routine.
C) Today's Routine
Perform the following 5 exercises in a 12, 10, 8, 6, 4 repetition format, whereby you will do each exercise for 12 repetitions (left AND right where merited), then 10 repetitions, then 8 and so on until 4. Here are the exercises. Click the link for a video demonstration of each.
SLDL and reach with Medicine Ball (or light weight)
1 Leg Elevated Push-up
Bent Over "Y" Raises
Single Leg Hip/Thigh Extensions (L & R)
Reaching Planks (L & R)
Thursday December 27, 2012
“Without effort, you
cannot be prosperous. Though the land be good, you cannot have an abundant crop
without cultivation.” – Plato
Recovery Day
Go for a leisurely walk or bike ride.
Breathe the air, listen to the birds and look at the sky.
Friday December 28, 2012
“A choice between two
good things is the hardest choice there is.” - Dorn of Islandia
A) Warm-up Well
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)
B) Bodyweight "500" Routine
Perform 50 reps of each exercise for the following 10 exercises:
1) Prisoner Squat
2) Push-up
3) Mountain Jumpers
4) Strongman Crunch (25 L & R)
5) Dumbbell RDL to Reverse Lunge
6) T-Stabilization (25 L & R)
7) Walking Lunges (50 L & R)
8) Bench Dips (Keep your back next to the bench, like in the video)
9) Squat Jumps
10) Hip/Thigh Extension on toes (25 L & R)
Saturday December 29, 2012
"Perfection is
not attainable, but if we chase perfection we can catch excellence." – Vince Lombardi
Follow Thursday's routine...
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