Archive for May, 2012

5.26.12 Class

Saturday, May 26th, 2012

Dynamic warmup followed by 5-4-3-2-1 push-up pyramid.  Leg strength cycle : squats, alt lunges, squat jumps, alt lunge jumps, calf raises X 2. Push-up pyramid 1-2-3-4-5-5-4-3-2-1.  5 X 0:25 squat jumps+0:10 calf raises+10 push-ups+0:30 plank body saw+0:30 rest.  Stations: battle rope, tube rows, lateral walking with tubes, jump rope, biceps curls.  Push-up pyramid 1-2-3-4-5-5-4-3-2-1.  Cardio: mirror drill X 3.  Push-ups X 3 sets of 10 with core work between.

5.23.12 Class

Wednesday, May 23rd, 2012

Dynamic warm-up.  Sets of 8 + 8 + 8 push-ups alternated with core work + leg warm-up. Stations : side planks, lateral shoulder raises, fig 8 ball pass thru legs, Prone cobra.  Speed ladder+hurdles & jumprope.  Leg strength – squats, alt lunges, squat jumps, alt lunge jumps.  6 X 0:30 side shuffle + 0:15 rest + 10 push-ups : on 1:15 intervals.  2-leg raises + bent knee oblique crunches.  Leg strength cycle #2.  3 sets of 10 push-ups with front plank, flutter kicks, dead bugs between.

 

5.19.12 Class

Saturday, May 19th, 2012

Perfect weax today! Dynamic warmup followed by leg strength cycles X 2.  3 sets of 10 push-ups alt with core exercises.  Stations for 1:00 – biceps curls, triceps extensions, superman, battle rope, shoulder raises.  5 X progressively faster suicides + 10 push-ups.  Core work.  3 X 10 push-ups.  Cardio loop X 3.  Core work.  Final 2 sets of 10 push-ups…

5.16.12 Class

Wednesday, May 16th, 2012

Dynamic warm-up. Push-ups (sets of 10) + core cycles.  Leg strength cycle X 2 : alt lunges, squats, lunge & squat jumps, calf raises.  Mountain climbers + 1:00 jump rope.  Partner push-ups (8,7,6,5,4,3,2,1) + core work.  LEg strength.  Partner push-ups #2 + flutter kicks. Cardio loop: speed ladder+hurdles+ box drill.  1-leg squats.  Partner push-ups #3.  Good morning darlings – 15 4-count.

5.12.12 Class

Saturday, May 12th, 2012

Dynamic warm-up.  5 cycles of 1) leg strength, 2) core strength, 3) 2 sets of 10 push-ups, 4) cardio.  Seated shoulder press + prone cobras.  Rock run. Cardio : partner box drill+hurdles, snake drill+1-leg lateral hops, long speed ladder, LEFT drill.  2 X 0:20 alt lunge jumps, flutter kicks, scissor kicks, lateral walking w/ tubes, split lunges on bench + 2 X 10 push-ups.  Finale: 8,7,6,5,4,3,2,1 push-ups w/ 0:30 planks between each set.

5.9.12 Class

Wednesday, May 9th, 2012

Dynamic warmup followed by a leg strength series.  Push-up pyramid 1-2-3-4-5-4-3-2-1.  3 X core exercises.  Push-up pyramid #2.  1:00 jump rope+10 4-count eke-to-elbow + court run X 2. Push-up pyramid #3.  3 X core exercises.  Push-up pyramid #4. Leg strength cycle – squat jumps + alt lunge jumps + calf raises. Cardio – long speed ladder + box drills.  Stations : seated shoulder press, squats w med ball, plyo box jumps, biceps curls.  5 X 8 squat jumps + 10 push-ups + 0:30 front plank.

5.5.12 Class

Monday, May 7th, 2012

Dynamic warm-up. Squat series with 10, 9, 8, 7, 6 push-ups between.  Core exercises, including 2-leg raises, dead bugs, etc.  8 X 0:30 jump rope+med ball taps / 10 4-count bicycle crunches / 8 push-ups.  Stations.  Lunge series X 5 with sets of 10 push-ups between.  Cardio loop to finish : Long hurdle run + snake drill + box drill + long speed ladder.

5.2.12 Class

Thursday, May 3rd, 2012

Dynamic warmup. Leg series : squats + lunges + calf raises + eccentric squats / squat jumps + alt lunge jumps X 2. 3 X 8 push-ups with core work between. Stations : battle rope, lateral walking w/ tubes, side lunges w/ med ball rotation, superman. 5 X 5-line suicides + 10 push-ups + 6 4-count knee-to-elbow. Core work. 3 X 8 push-ups. Cardio : jump rope, squat jumps through 2 low boxes, hurdles, speed ladder. 4 X 8 push-ups. Flutter kicks + scissor kicks.