Archive for June, 2012

6.30.12 Class

Saturday, June 30th, 2012

Dynamic warmup followed by sets of 2 X 8 rep push-ups + core work + squats/lunges.  Stations:  Side planks, lateral walking with tubes, prone cobra, battle rope.  Leg strength: squat jumps, alt lunge jumps, calf raises.  6 X side shuffle 0:30 + 0:20 rest + 10 push-ups.  Core + 12 4-count Superman.  8,7,6,5,4,3,2,1 partner push-ups.  Leg strength cycle # 2.  3 sets of 10 push-ups w/ core strength between.

6.23.12 Class

Saturday, June 23rd, 2012

Dynamic warmup – followed by 10 cycles of 2 X 8 push-ups + for exercise + leg strength exercise + cardio. Push-up variations included : standard, wide, triceps, 4-count & moving. Core work: front and side planks, dead bugs, Russian twists, bicycle crunches. Cardio: speed ladder, hurdles, 5-line suicides, jump rope, etc. Thanks to everyone (18) who came out today!

6.20.12 Class

Wednesday, June 20th, 2012

Dynamic warm-up and leg strength – squats / alt lunges, side lunges, skater lunges X 2.  Push-up pyramid # 1 : 1-2-3-4-5-4-3-2-1.  Reverse crunches, long-lever crunches, 2-leg raises.  Push-up pyramid #2.  Stations: biceps curls, split lunges, lateral walking with tubes, reverse static lunges w/ med ball twist.  10 lunge jumps+3 court sprints+10 push-ups X 6.  Core strength followed by More leg strength.  4 cardio stations, 1:00 each.  1-leg bridges w 3 sets of 10 push-ups.

6.16.12 Class

Saturday, June 16th, 2012

Dynamic warmup followed by sets of 10 push-ups with core work between..  Leg strength incl lunges and squats. Cardio drills : jump rope, hurdles+speed ladder, LEFT drills.  Partner push-ups # 1 : 8,7,6,5,4,3,2,1.  Reverse crunches, bicycle crunches, side planks.  More leg strength. Partner push-ups #2. Flutter kicks, prone cobra,  Hill repeats.  Parter push-ups #3.  Alt leg cross-overs + 1-leg squats.

6.13.12 Class

Wednesday, June 13th, 2012

Dynamic warmup.  2 X Leg strength cycles.  3 sets of 8 push-ups with core exercises between.  1:00 Stations: Med ball chops, 1-leg squats on low ploy box, Superman, Front plank.  4 X Progressively faster 5-line suicides + 10 push-ups + 6 4-count knee-to-elbow.  5 X core strength exercises. 3 X 8 push-ups.  Cardio / Agility drills.  4 X 8 push-ups. 15 4-count flutter kicks + 12 4-count scissor kicks.

6.9.12 Class

Saturday, June 9th, 2012

Dynamic warm-up followed by 2 X leg strength cycles.  Push-up pyramid  + 3 core exercises + push-up pyramid #1.  Cardio drills incl box drills, speed ladder, med ball chops, mountain climbers, partner hurdles w ball pass, etc. Push-up pyramid  + 3 core exercises + push-up pyramid #2. Leg strength w/ squat and alt lunge jumps.  Strength stations incl battle rope, 1-leg squats, lunges on versa discs. Finale: 6 X 10 squat jumps + 10 push-ups + 0:30 front plank on 1:30 intervals.

6.6.12 Class

Wednesday, June 6th, 2012

Dynamic warmup followed by rock pile run.  2 X 3 sets of 8 rep push-ups (48 total) with core and leg work.  Side planks + lateral shoulder raises + Prone cobra.  1:30 jump rope. Leg strength #1.  6 X 0:30 jump rope + 10 push-ups on 1:15 intervals.  Core work.  Leg strength #2.  3 X 2 sets of 8 rep push-ups with 1:30 front plank & flutter kicks between.

6.2.12 Class

Saturday, June 2nd, 2012

Dynamic warm-up. Followed by alt sets of push-ups and leg work.  Core work – 0:40 each exercise.  Box cone drill 0:30+Squat Jumps 0:30+10 push-ups X 6.  Strength Stations.  Lunge exercises & 5-5-5 squats with sets of 10 push-ups between.  Cardio loop – hurdles + speed ladder + jump rope.  Sets of 8 push-ups with 0:30 Russian twists between.  Final set of 10 push-ups : TOTAL push-ups this morning = 200!