Thursday 8-4-2011
A) CNS Warm-Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles ea. direction
B) 5 Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Flat Push-Ups with 5 sec Negatives (approx. 12 reps) x 60 sec's
C) 5 More Consecutive Super Sets
1) Jump rope x 60 sec's
2) Body Weight Squats with 5 sec Negatives (approx. 12 reps) x 60 sec's
D) And 5 More Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Static Handstand Hold Against Wall x 60 sec's
E) Last 4 Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Lateral Leg Raises Against Wall with 5 sec Negatives x 60 sec's
* Alternate Legs each set
F) 2 Partner Planks
1) Elbow Plank Next to Wall x 60 sec's
2) Partner Weight surf Board Style x 60 sec's
* Be sure to FIRST step up onto partner's upper back between the shoulder blades. Then carefully spread out.
B) 5 Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Flat Push-Ups with 5 sec Negatives (approx. 12 reps) x 60 sec's
C) 5 More Consecutive Super Sets
1) Jump rope x 60 sec's
2) Body Weight Squats with 5 sec Negatives (approx. 12 reps) x 60 sec's
D) And 5 More Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Static Handstand Hold Against Wall x 60 sec's
E) Last 4 Consecutive Super Sets
1) Jump Rope x 60 sec's
2) Lateral Leg Raises Against Wall with 5 sec Negatives x 60 sec's
* Alternate Legs each set
F) 2 Partner Planks
1) Elbow Plank Next to Wall x 60 sec's
2) Partner Weight surf Board Style x 60 sec's
* Be sure to FIRST step up onto partner's upper back between the shoulder blades. Then carefully spread out.