Archive for June, 2010

6.30.10 Class

Wednesday, June 30th, 2010

Overcast – slightly less humid.  Stared with a solid leg cycle – with 0:15, 0:20 and 0:25 sets of alternating lunge jumps and squat jumps – calf raises in between during quick ‘rests’… 7 sets of 12 push-ups with a 1-2-3-4-3-2-1 final push-up pyramid.  Core work in between.  5 minute cardio loop in after legs.  Everyone looked strong during the 3 suicide drills.  Ended with side planks and flutter kicks.

6.26.10 Class

Saturday, June 26th, 2010

Hot and humid again.  We rotated the cardio work in between sets of push-ups and core, staying strong thru the muggy temps.  The class got progressively stronger – showing great form on the side planks and prone wave-offs.  We finished with side walking with ankle tubes and some rotator cuff strengthening…

6.23.10 Class

Wednesday, June 23rd, 2010

Hot and humid – lots of good sweat – push-up + core + leg + cardio cycles :  times 6.  Core stability, a bit more legwork, and we ended with more core strength, and a well-deserved stretch/cool-down.

6.16.10 Class

Wednesday, June 16th, 2010

Beautiful day + humid.  Sets of push-ups + core work.  Cardio consisted of multiple mirror drills and sprints the length of the court.  Back to more push-ups and core work.  We christened the BOSU with some mountain climber / push-up combos.  FInished with stations and more push-ups + core.

6.12.10 Class

Saturday, June 12th, 2010

Sunny, warm, a bit humid. We started with a dynamic warm-up followed by push-ups and core work. A cardio cycle followed, with a new, improved (i.e. longer…) speed ladder (plowing some of the Poseidon Fitness profits into capital improvements), 2-4-6 hurdles, snake drill and a quickstep/backpedal drill. Finished with shoulder presses and alternating lunges on the Versadisc…

6.9.10 Class

Wednesday, June 9th, 2010

Weather was outstanding – slightly overcast, 65 degrees, low humidity.  We pushed it hard today and started with 3 cycles of a tough leg routine, followed by 4 progressively faster suicide drills.  100 push-ups total with some core work mixed in.  A new cone hopping exercise bumped up the heartrate again, before we finished with stations of triceps extensions, side planks, partner leg throw-downs, jump rope and med ball figure 8’s…

6.5.10 Class

Sunday, June 6th, 2010

Starting class 30 minutes earlier helps – still a bit hot and humid…  We started with a thorough leg / core sequence, and then we went to the athletic field for a series of push-ups and SAQ drills.  The speed ladder push-ups were a challenging addition.  Back to the courts for some flutter kicks, superman, biceps curls and single-leg mad ball passes to challenge stability.

6.2.10 Class

Wednesday, June 2nd, 2010

Overcast + humid = challenging class.  120 push-ups alternated with lots of core work.  Jump rope / med ball touches / mountain climber series.  Shoulder presses, flutter kicks, planks.  Finished with a circuit of SAQ – consecutive hurdles, speed ladder, box drill, snake drill, etc.