Archive for August, 2012

8.29.12 Class

Wednesday, August 29th, 2012

Dynamic warm-up followed by rock run.  5-4-3-2-1 push-ups X 3 with core work between. Jump rope + Speed ladder drills.  10 X 2 sets of push-ups + 12 4-count Superman and prone cobra.  Stations : Side planks + lateral shoulder raises + med ball spelling bee + Lunges onto Versa Disc + BOSU knee-to-elbow + Lateral steps with ankle tubes. Leg strength cycle.  Core work + 2 X 5-4-3-2-1 push-ups.  Cardio : box / hurdle drills & snake drill. More leg strength.  FInish with 4 X 10 reps push-ups with core exercises.  Great class today!

8.25.12 Class

Saturday, August 25th, 2012

Dynamic warmup followed by Leg strength alternated with 1 and 2-leg raises.  3 X 8 reps of push-ups.  Reverser crunches, long-lever crunches.  3 X 8 reps of push-ups.  Stations: Biceps curls with tubes, split squats, Russian twists, eccentric squat jumps from low plyo box, battle rope/med ball fig 8, Front plank.  6 X 10 alt lunge jumps + 10 push-ups.  Core strength exercises. Skater’s lunges and side lunges and 1-leg RDL’s.  Cardio loop + jump rope.  5 X 10 push-ups + 10 4-count bicycle crunches / flutter kicks.

8.22.12 Class

Wednesday, August 22nd, 2012

Dynamic warm-up and the straight into leg strength – 4-count body weight squats / alt front lunges.  Push-up pyramid #1 (1,2,3,4,5,4,3,2,1) + 3 core strength exercises + Push-up pyramid #2.  Cardio stations: jump rope + box drills + long run of hurdles.  Push-up pyramid #3 + 3 core strength exercises + Push-up pyramid #4.  90º squat jumps, alt lunge jumps.  Long speed ladder – 4:00.  Walking w/ tubes.  5 X 8 squat jumps+10 push-ups+0:30 front plank, on a 1:05 interval + 0:25 rest.  Shoulder strength + biceps curls w/ tubes.

8.18.12 Class

Saturday, August 18th, 2012

Dynamic warmup followed by leg strength X 2 cycles.  3 sets of 8 push-ups with alt leg raises between.  Side walking with tubes + alt lunges with med ball.  4 X progressively faster 5-line suicides + 10 push-ups + 6 4-count knee-to-elbow crunches.  Core strength followed by 4 X 8 rep push-up sets.  Cardio loop : 1:00 jump rope, low plyo box work, hurdles, speed ladder.  4 X 8 reps push-ups with flutter kicks, scissor kicks, prone cobra between.

8.15.12 Class

Wednesday, August 15th, 2012

Dynamic warm-up followed by alternating sets of 10 push-ups (5) and core exercises.  Leg strength – squats & lunges + calf raises.  Cardio : 1:00 jump rope followed by quick reaction drills.  Partner push-ups 8,7,6,5,4,3,2,1 (set 1).  Core strength.  Leg strength incl alt lunges the width of the court w/ a med ball up to stability.  Partner push-ups set 2.  Flutter kicks, prone cobras. Cardio : hurdles, speed ladder, box drills.  Lateral shuolder raises w/ tubes.   Partner push-ups set 3.  Supine alt leg crossovers.

8.11.12 Class

Saturday, August 11th, 2012

GREAT class after a month off.  20 sets of 8 push-ups throughout class for total of 160 – various hand positions.  Leg work : squats & lunges & lateral steps with ankle tubes.  Cardio:  jump rope X 2 for 0:40.  2:00 rock run.  Agility course : hurdles, snake drill, speed ladder.  Core work incl front plank, side planks, bicycle crunches, flutter kicks, dead bugs, seated Russian twists with and w/o med balls.