Archive for December, 2011

12.24.11 Class

Saturday, December 24th, 2011

Great Christmas Eve crowd! Dynamic warm-up and then leg strength X 2 cycles. Push-ups and core exercises. Stations including battle rope+med ball fig 8s, side walking w tubes, prone cobra, lunges onto versa disc, seated should press w tubes. 10 squat jumps+suicides+10 push-ups X 5. Core work and then 3 sets of 10 push-ups. Strong cardio stations; jump rope, box drills, snake drill, ladder, hurdles w squats at each end. Sets of 10 push-ups w/ core in between. Merry Christmas!

12.21.11 Class

Wednesday, December 21st, 2011

Dynamic warm-up. Leg strength cycles X 2.  Push-up sets of 10 with core work (2-leg raises, front planks, side planks).  Stations: biceps curls with tubes, Med ball Heisman, Superman.  Cardio block – 2 lengths of the courts w/ sets of 10 push-ups between.  More core work.  5-5-5 squats X 4.  Rock run.  3 X 10 push-ups.  Alt sets of 0:30 Russian twist w/ med ball and 10 push-ups (150 total this morning).

12.17.11 Class

Saturday, December 17th, 2011

Dynamic warm-up.  Leg + core + 2X 10 push-ups cycles.  2 X alternating seated shoulder press & prone cobras.  1-leg eccentric squats w squat jumps, flutter kicks, more sets of 10 push-ups.  Hurdles/box drill + snake drill + speed ladder.  Skater’s lunges, alt lunge jumps.  3-person plank/sprints length of the court. Final set of 8,7,6,5,4,3,2,1 push-ups.

12.14.11 Class

Wednesday, December 14th, 2011

Dynamic warmup – 3 X 5-4-3-2-1 sets of push-ups with core work.  Stations: Shoulder raises, BOSU fig 8s, Side planks.  Cardio: jump rope & speed ladder + hurdles. Leg strength cycle. 6 X hill repeats with 10 push-ups between each. 2-leg raises & side planks w / thread the needle.  Leg strength cycle #2.  Push-ups, sets of 10, and then partner push-ups 8-7-6-5-4-3-2-1.  Cardio # 2. Flutter kicks and dead bugs to finish.

12.10.11 Class

Saturday, December 10th, 2011

Dynamic warm-up, then alt sets of 10 push-ups and core work.  2 X leg strength cycles.  Partner push-ups 8-7-6-5-4-3-2-1 (X3 through the rest of the workout).  Cardio drills – partner box/snake drills, partner ball pass through hurdles, jump rope.  Rock run.  Stations: biceps curls, battle rope, versa disc lunges.  Tube walking, flutter kicks, scissor kicks.  Cardio stations again to finish.

12.7.11 Class

Wednesday, December 7th, 2011

60º December morning. Dynamic warm-up, followed by leg cycles – squats, lunges, side lunges, squat+lunge jumps, calf raises – X2.  Push-ups & core work.  Stations – biceps curls, shoulder raises, med ball Heisman. Suicides w/ 10 push-ups between X4.  Core work. Leg cycle #2.  Cardio loop.  Core work alternated with sets of 10 push-ups to finish.

12.3.11 Class

Saturday, December 3rd, 2011

Dynamic warm-up.  Sets of legwork, core, push-ups (10), and cardio.  Hurdle loop, speed ladder loop, LEFT drill, jump rope, box drills, med ball taps.  Side planks, bicycle crunches, long-lever crunches. Team plank + sprint drills the length of the court.  Flutter kicks.  Descending push-up set 8-7-6-5-4-3-2-1.  Scissor kicks.