Archive for April, 2011

4.30.11 Class

Saturday, April 30th, 2011

Best weather of the year.  Solid warmup followed by push-up pyramids and core work.  Leg cycle – squats and lunges with med balls.  More push-up pyramids and core.  Dot drills to bump up the heart rate. Squat jumps / lunge jumps.  Cardio with quick reaction to colored discs and a speed ladder + hurdle loop.  Finished with 5 cycles of 8 squat jumps + 3-line suicides + 10 push-ups.  150 push-ups total.

4.27.11 Class

Friday, April 29th, 2011

Rainy Wednesday morning…  Warmup followed by push-ups and core work.  Cardio stations – 1:00 each partner hurdles, mountain climbers, star drill, speed ladder.  Push-ups and core.  Squat jumps and lunges the length of the court.  Cardio stations Part II.  Strength stations.  1-2-3-4-5-5-4-3-2-1 push-up pyramid.  Bicycle crunches + prone wave-offs to finish up.

4.23.11 Class

Monday, April 25th, 2011

Dynamic warm-up.  4 sets of partner push-ups throughout class – sets of 10-8-6-4-2 : total 12 push-ups.  Extended cardio loop of hurdles, broken speed ladder and snake drill.  Stations of TRX rows, BOSU knee-to-elbow, Versa Disc lunges.  Solid core routine including long lever crunches, flutter kicks, front planks, side planks, bicycle crunches.

4.20.11 Class

Thursday, April 21st, 2011

Dynamic warm-up, and then push ups (sets of 12) alternated with core work. 3 groups of cardio exercises incl hurdles w high knees and butt kicks, speed ladder loops, jump rope.  Quickly back over to knock out some leg strength exercises, followed by upper body and core: round 2.  Mini-suicides the width of the court X3.  Finished with alternating prone wave-offs and bicycle crunches.

4.16.11 Class

Saturday, April 16th, 2011

Overcast, and it rained for about 15 min during class, but that didn’t stop us from getting in a total of 150 push-ups – broken up into pyramid sets.  Lots of good core work.  4 cycles of cardio : alternating jump rope and snake drill through the cones.  Multiple sets of squats and lunges.  Finished with an intense set of alternating 4-count prone wave-offs and 4-count bicycle crunches.

4.13.11 Class

Wednesday, April 13th, 2011

55 degrees and not a cloud in the sky.  Dynamic warmup, followed immediately by leg work, and a rock run. Push-ups (6 sets of 10), alternated with core exercises. Partner stations :  1. jump rope & single-leg shoulder presses with med balls  2. Prone wave-offs & side walking with ankle tubes  3. Side planks & calf raises.  Mirror drill to challenge speed, agility and quickness. More legs, push-ups and 4-count bicycle crunches.

4.9.11 Class

Sunday, April 10th, 2011

Overcast + 50º. Dynamic warmup and then a 4-exercise progression of 100 jump rope reps, 12 push-ups, 0:30 core exercises, and 12 squat jumps (X 5 cycles). More cardio w/ Battlestar drills, speed ladder, partner hurdles. Push-up + core cycles. Leg strength – 5-5-5 squats X 6 cycles. Side planks, push-ups, Superman drills, and prone wave-offs.

4.6.11 Class

Wednesday, April 6th, 2011

Dynamic warm-up, quick jog to rock circle.  4 stations – 12-15 pushups / Shoulder press with tubes / body-weight squats / long-lever crunches (4 X thru ea station). Hurdles & speed ladder.  Leg work incl. 8 sets of 12 rep squats alt w/ & w/out med balls. Progressively faster suicides X 4. push-up core cycle.  Side planks for 0:30 X 2 ea side.  Flutter kicks, prone wave-offs.