Thursday 8-11-2011
A) Warm Up: (3) Sets (8) Burpees with Jumps + (25) Arm Circles ea. direction
B) 6 Total Body Conditioning Circuits
1) Bulgarian Split Squats x 10 ea. leg
2) 3 Step Incline to Flat Push-Ups (Feet on Stairs) x 10 ea. step (40 total)
3) Flat to 3rd Step Alternating Lunges x 4 ea. leg / ea. step (32 total)
4) Standing Recline Lat Pulls x 30 reps
5) Spiderman Push-Ups Down the Stairs x 30 steps
6) Sumo Squats x 30 reps
7) Spiderman Push-Ups Up the Stairs x 30 steps
8) Flat to 3rd Step Calf Raises x 10 ea. step (40 total)
9) Low Bar Triceps Extensions x 20 reps
10) Recovery x 60-90 sec's
C) 4 Consecutive Core Circuits
1) Elbow Plank x 2 minutes
2) Side Planks x 1 minute each
3) Hamstring / Neck Bridge x 1 min
4) Hamstring Bridge x 1 min
B) 6 Total Body Conditioning Circuits
1) Bulgarian Split Squats x 10 ea. leg
2) 3 Step Incline to Flat Push-Ups (Feet on Stairs) x 10 ea. step (40 total)
3) Flat to 3rd Step Alternating Lunges x 4 ea. leg / ea. step (32 total)
4) Standing Recline Lat Pulls x 30 reps
5) Spiderman Push-Ups Down the Stairs x 30 steps
6) Sumo Squats x 30 reps
7) Spiderman Push-Ups Up the Stairs x 30 steps
8) Flat to 3rd Step Calf Raises x 10 ea. step (40 total)
9) Low Bar Triceps Extensions x 20 reps
10) Recovery x 60-90 sec's
C) 4 Consecutive Core Circuits
1) Elbow Plank x 2 minutes
2) Side Planks x 1 minute each
3) Hamstring / Neck Bridge x 1 min
4) Hamstring Bridge x 1 min