Archive for January, 2012

1.28.12 Class

Saturday, January 28th, 2012

Dynamic warm-up.  Push-up pyramid 1-5, 5-1. Leg strength exercises (squats, lunges, squat jumps over hurdles, alt lunge jumps, calf raises) X 2. Core work.  Push-up pyramid #2. Cardio block : negative split suicides + 10 push-ups between.  Side-walking w tubes, prone superman, biceps curls, split squats. Push-up pyramid # 3. Mirror drills + hurdles/speed ladder.  Alt core / leg / push-up strength sets. 170 push-ups total.

1.25.12 Class

Wednesday, January 25th, 2012

Dynamic warmup followed by sets of 12 push-ups / core work and leg exercises X 4.  Cardio : speed ladder, hurdles to diagonal ice skater 1-leg hops, jump rope.  Leg cycle X 2 : squat jumps, alt lunge jumps, side lunges, skater’s lunges, calf raises.  2 X push-up pyramids to 5 w/ core and prone wave-offs between.  Med ball chops (1-leg), seated shoulder press, lunges onto versa-disc, box drills.  Finished w/ 5 X 10 alt lunge jumps+10 leg lifts from plank position+court sprint+10 push-ups.

1.21.12 Class

Saturday, January 21st, 2012

Dynamic warmup.  Two leg cycles of squats & lunges (added med balls for 2nd time thru).  Push-up pyramids X 2 (50 total) w/ rev crunches & long-lever crunches between.  2 more push-up pyramids & core work.  Stations w split squats from bench, biceps curls.  10 squat jumps+court run+10 push-ups X 6.  Core work.  Leg cycle w med balls.  Box drills & jump rope.  % X 10 push-ups w/ 1-leg bridges and superman between each set.  210 push-ups total…

1.18.12 Class

Wednesday, January 18th, 2012

Dynamic warmup. Leg strength series – squats + lunges, eccentric 1-leg squats w squat jump, lunge jumps, etc. Push-ups. Core work. Rock run. Stations with lateral arm raises, side-walking w tubes, med ball alphabet. More push-ups. Jump rope. Speed ladder / box drills / BOSU knee to elbow. Push-ups X 4 alt w/ core exercises. Ended with partner mini-suicides and plank / push-ups / squat jumps.

1.14.12 Class

Saturday, January 14th, 2012

Dynamic warmup followed by glute kickbacks, side-to-side single-leg hops.  Rock run.  Push-up sets (5,4,3,2,1) X 3 with core work between. Jump top + speed ladder.  Push-ups alt with 10 4-count superman. Side planks, shoulder press, lunges onto Versa Disc, BOSU knee-to-elbow.  Legs: squats, lunges, calf raises, 1-leg squats.  Core work + push-ups.  Partner box drills + hurdles & cone suicides.  More leg work.  Sets of 10 p/u w/ core between sets.  Front plank w/ leg lifts. Jump rope + snake drill.

1.11.12 Class

Wednesday, January 11th, 2012

Dynamic warmup and then squat series with 10, 9, 8, 7, 6 p/u between.  Core work #1: bicycle crunches, reverse crunches.  Rock run #1. Core work #2: long-lever crunches, 2-leg raises, 1:00 plank. Rock run #2. Lunge series with 10 p/u between X 5. 1:30 jump rope.  Prone wave-offs, dead bugs, lateral shoulder raises, side planks.  Push-up pyramid: 2,4,6,8,10,8,6,4,2.  1:00 jump rope.  3 sets of 10 push-ups. 170 push-ups total.

1.7.12 Class

Saturday, January 7th, 2012

Dynamic warm-up. Sets of 12 push-ups with core work, and bridge series. 3 successive planks 1:00, 0:40, 0:20. Jump rope + LEFT drill. Side planks, prone cobras (2), shoulder press, side-walking w tubes.
Push-up pyramids (2) 1 to 5 to 1. Cardio: box drills, hurdles w 3 squat jumps on ea side, speed ladder, mountain climbers, cone drill. 2 sets of 10 push-ups + 2 sets of 4-count flutter kicks.

1.4.12 Class

Wednesday, January 4th, 2012

20º and sunny.  Dynamic warm-up & rock run.  Push-ups and core work to start.  Leg strength series.  Cardio 1 : jump rope + hurdle/ladder/snake drill loop.  More push-ups alternated with tube walking, Russian twists, shoulder raises.  Cardio 2 (repeat of Cardio 1 on a faster split).  Partner push-ups 10,9,8,7,6,5,4,3,2,1.  Flutter kicks and scissor kicks.  SIngle-leg lunge on bench.  Seated shoulder press.  Stretch.