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06 Feb

Dynamic Warmup (5 Minutes)

Balance

Single leg hip drop right/left – 45 Seconds Each

Single leg hip drop with knee raise right/left – 45 Seconds Each

Single leg hip drop with knee raise and side kick right/left – 45 Seconds Each

 

Core

Mini band supine Y to W (https://youtu.be/2pl4gMPn7MA) – 1 Minute

Mini band clam shells – 1 Minute per side

Repeat

Anti rotation with band (2 sets of 45 seconds per side)

How to perform it:

  • Begin by looping one end of your band around a sturdy object to use as an anchor.
  • Bring tension to the band by stepping out and parallel to your anchor. Keep your feet hip width part and spine straight.
  • Clasp your band with both hands at chest level, then extend them straight in front of you. Feel your obliques, glutes, and shoulders engage as your body tries to rotate toward your anchor.
  • Hold for 45 seconds, then repeat on the other side.

Anti rotation crunches (2 sets of 45 seconds per side)

  • Same as above but the band is tied around lower and you complete crunches with a tight band – 45 Seconds per side

 

Cardio

30 Jumping jacks, 30 High knees per side, 30 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

20 Jumping jacks, 20 High knees per side, 20 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

10 Jumping jacks, 10 High knees per side, 10 switch kicks per side

Run 1/4 mile

10 frogger burpees

10 power jacks

20 prone opposite arm/leg raise

 

Stretch

28 Jan

Dynamic warmup -5 Minutes

Tabata 20 seconds on 10 seconds off 8 rounds

  1. Hip raise skull crusher / bicycle crunch hold
  2. Deadlift to curl / High knee with weights

30-20-10 with 90 second interruption

Bird dog kickbacks 30/side

split stance 1 arm rows 30/side

Upright row to front raise

every 90 seconds stop and run 30 paces forward and back then continue 30-20-10

Run 1/4 mile when done

30-20-10 no interruption

Iso squat curls

Push press

Sit ups

Run 1/4 mile

 

 

22 Jan

Here is the full body workout from today.

Dynamic Warmup (5 Minutes)

Tabata stations (Complete 8 rounds of 20 seconds on 10 seconds off of the same exercise before moving on to the next exercise)

Battle rope wave or Dumbell swings if you don’t have a rope

20 yard sprints

Sumo Squat with a high pull

Jump rope

Tricep Wall Ball or Dumbbell punching

Run 1/4 mile

20-15-10 (reps)

Push ups

Arnold press

Split stance 1 arm row (per side)

30-20-10 (reps)

Isometric lunge hold with bicep curl (15,10,5 per side)

Bird dog kickback (15,10,5 per side)

Basic crunch

Run 1/4 Mile

 

 

 

 

18 Jan

Here is the workout for today. Legs, core and cardio.

Warmup 5 minutes

Tabata 20 second on 10 seconds off

Butterfly hip raise

Butterfly sit up

 

Side plank – Right

Clam shells right on bottom (mini band)

Side plank – Left

Clam shells left on bottom (mini band)

50-10 Tabata

Slow squats with mini band around legs just above knees  (5 seconds down, hold for 5 seconds up in 5 seconds)

High knees with mini band

run 1/2-3/4 mile

 

 

17 Jan

Dynamic Warmup (5 minutes)

Simple….What is your cell phone number (make sure to include the area code).  Do each exercise that corresponds with the numbers in your cell phone number.  Run 10 40 yard sprints either before starting or after finishing.  Time yourself from the beginning and post your time here.

 

*Note:  if you don’t have exact equipment, here are the mods.

  1. Double Rope Slams – Replace with dumbbell front raise (50 Reps)
  2. Kettlebell Curls – Replace with Dumbbell curls
  3. Jump Rope – Replace with high knees or switch kicks

Cheers!

16 Jan

Here is the workout for today.  Core and glutes.

Warm up/ Dynamic Warmup (your choice – 5 minutes)

Cardio

10 Ladder Drills, 10 High knees, Sprint 30 yards.  Complete 4x

10 Low Jacks, 10 Butt Kicks, Sprint 30 yards. Complete 4x

20 X-country skiers, 20 Switch kicks, Sprint 30 yards.  Complete 4x

30 Seconds on, 5 seconds off.  Complete three rounds

Left side plank, front elbow plank, right side plank, rest

30 Seconds on, 5 seconds off.  Complete three rounds

Hip raise with DB, Straight legged hip raise, Swimmers, Rest

10 minutes AMRAP (As Many Rounds As Possible)

10 Seal Crunch (Crunch up with hands together in front, fly your arms, return to together, come down)

10 Side Sit ups per side

10 Deadlifts

20 Two step side to side

 

Enjoy!

 

15 Jan

General/Dynamic Warmup

10 Jump Squats

10 Yard Walking Lunge with Weights

20 Yard Sprint

10 Pop Squats

Run Back to Beginning

Repeat 10x

 

30 Seconds on 10 Seconds off x 3 Rounds

Snowboarders

Isometric Single Leg Squat Right Side

Isometric Single Leg Squat Left Side

Sit Ups

Sea Turtles

 

50 Seconds on 10 Seconds off x 2 Rounds

Straight Leg “alphabets” Right Side

Straight Leg “alphabets” Left Side

Wall Sit

14 Jan

Here is the workout for Monday January 14th.

30 Seconds on 10 Seconds off for 4 rounds

Push Press

Run

Cardio of your choice

Jump Rope

 

Tabatas 20 seconds on 10 seconds off

Suicide push ups/ crunches with legs out

Upright row to front raise/ High knees with weights

1 arm row R

Plank

1 arm row L

Plank

ISO Squat Curl/ x-country skier with bicep pushout

Enjoy!!!!

09 Jan

Hey All,

Today we used mini bands to do a lot of the workout today.  You can still do the workout without but it takes a lot of the challenge out of it.

Lateral Mini band walk – 20 yards down and back

Sumo Walk with mini band – 20 yards down and back

Donkey Kicks with mini band around feet – 20 reps per side

Plank Jacks with mini band around ankle – 20 reps

Repeat for a total of 3 total sets of all exercises

Run 1/4 mile

 

25-5 Tabatas.  Download a tabata timer and set it for 25 seconds on and 5 seconds off for a total of 8 rounds

First round of 8 sets

Jumping Jacks

Body saw planks

Second round of 8 sets

High Knees

Sit ups

Third round of 8 sets

Mini band mountain climber holds right side forward

Mini band mountain climber holds left side forward

 

Run 1/4 mile

 

Cheers!!!

 

07 Jan

5 Minute Warmup/Dynamic

1 Minute Jumping Jacks

20 Seconds Fast Push Ups

1 Minute Mountain Climber

20 Seconds DB Shoulder Press

1 Minute Steps

20 Seconds 1 Arm Row Split Stance (Right Side)

1 Minute Two Step Side to Side

20 Seconds 1 Arm Row Split Stance (Left Side)

1 Minute Switch Kicks

20 Seconds Alternating Single Leg Curl

1 Minute Bicycle Crunch

20 Seconds Skull Crusher

Run 1/4 Mile

Repeat exercises above but switch the strength exercises to 1 minute and the cardio exercises to 20 seconds.  Go very slow on the strength exercises (10-15 second repetitions)

Run 1/4 Mile

Tabata 20/10 x 8

Plank/Bird dog reverse fly’s

Sit up/Overhead db extension

Stretch