Archive for May, 2011

5.28.11 Class

Sunday, May 29th, 2011

Overcast + humid. Dynamic warmup followed by four sets of push-ups and multiple core exercises, including a 1:00, 0:40, 0:20 plank progression.  Indian run around the soccer fields. Stations of versa disc lunges, jump rope, figure 8’s w med ball, biceps curls w tubes.  Eight sets of squat jumps/calf raises/alt lunge jumps/ten push-ups on 1:30.  Partner med ball v-sit rotations. Twenty 4-count flutter kicks.

5.25.11 Class

Wednesday, May 25th, 2011

Hot and humid – summer is here.  Dynamic warm-up.  16 sets of 8 push-ups throughout.  Plus 2 push-ups at the end to get us to 130.  Squats, lunges, squat jumps and lunge jumps.  5-line suicides in pairs with the 2nd a few seconds faster than the first.  Core work: planks, v-sits with trunk rotations, etc.  Agility drills at the end. A PF first – Vivian brought cold, peppermint-infused towels post-workout: awesome.

5.21.11 Class

Saturday, May 21st, 2011

Mid-50s and clear.  Warmup followed by core exercises incl bicycle crunches, reverse crunches, dead bugs. Took a page from Wednesday’s workout: Ten cycles of 10 squats/10 lunges/5 squat jumps/10 push-ups/wind sprint width of court : 5 on a 1:40 interval, 5 on a 1:35 interval.  Five cycles of 10 squats / 10 lunges / 10 push-ups / 10 4-count flutter kicks.  More core work.  Finished with a cardio loop of speed ladder / hurdles / snake drill / box drill.

5.18.11 Class

Wednesday, May 18th, 2011

Overcast – mid-50’s.  Warm-up followed by a rock run, and 3 sets of 10 push-ups, and eight core exercises.  Another run to the sand pile with med balls.  Stations including jump rope, versa disc lunges, single-leg bridges with leg circles.  Ten cycles of 10 squats/10 lunges/5 squat jumps/10 push-ups/wind sprint width of court : on a 1:40 interval.  Finished with flutter kicks, prone wave-offs and two more sets of push-ups.

5.14.11 Class

Saturday, May 14th, 2011

Overcast / humid. Warm-up followed by ten cycles of push-ups (two sets of 8 of various types) + core + cardio + legs.  Total twenty sets of 8 push-ups.  Lots of good cardio including jump rope, partner cone drills, speed ladder work, partner ball passes through hurdles, partner BOSU hops.  Varieties of squats and lunges.  Flutter kicks, Superman drills, V-ups (all four count).

5.11.11 Class

Wednesday, May 11th, 2011

Started dry and then a light drizzle.  Heavier on the strength today: Six sets of 1-2-3-4-5-4-3-2-1 push-up pyramids.  Core work including crunches, planks, flutter kicks. Cardio included med ball Heismans and jump rope.  Two sets of side-walking with ankle tubes. Leg work including prisoner squats, alternating lunge jumps, squat jumps, calf raises.

5.7.11 Class

Saturday, May 7th, 2011

55 degrees + Sunny.  Leg work to start after a dynamic warm-up.  Push-ups throughout with playing cards – 10=10, J/Q/K=11, A=12 : 165 total.Squat jumps in a box pattern + alternating lunge jumps.  Core work including front planks with leg raises, side planks, long-lever crunches.  Two sets of flutter kicks.  Clock drill and speed ladder/hurdle/snake drill loop for cardio.  Partner med ball passes to close out class.

5.4.11 Class

Thursday, May 5th, 2011

Steady rain.  Strength portion of the class under cover with multiple push-up sets of 10 and core work.  Healthy dose of leg work throughout.  Two 0.5 mile indian runs around the park.  Jump rope + med ball taps alternated with Superman drills and shoulder raises with tubes.