Tuesday 7-12-2011 GFC X-Treme Super Sets

A) Warm-Up: 3 Sets (8) Burpees + (8) Sumo Squat Fig. 8's + (25) Arm Circles ea. direction

B) 3 Consecutive Chest & Leg Circuits
  1) Extended Supermen Push-Ups x 20 sec's
  2) Extended Supermen Plank x 10 sec's
  3) Diamond Push-Ups x 20 sec's
  4) Diamond Grip High Plank x 10 sec's
  5) Russian Push-Ups (side to side) x 20 sec's
  6) Russian Grip High Plank x 10 sec's
  7) Hindu Push-Ups x 20 sec's
  8) Hindu Plank with Hips Low x 10 sec's
  9) Close Stance Squats x 20 reps
  10) Regular Width Squats x 20 reps
  11) Sumo (Wide) Squats x 20 reps
  12) Alternating Lateral Lunges x 10 ea. leg

*** 2 Minute Recovery and Hydration

C) 3 Consecutive Back and Leg Circuits
  1) Prone Bow Flexes x 20 sec's
  2) Static Prone Box x 10 sec's
  3) Prone Dry Land Swims x 20 sec's
  4) Static Prone Superman (with both legs and arms up) x 10 sec's
  5) Prone Alternating Hyper Extensions x 20 sec's
  6) Static Prone Hyper Extensions x 10 sec's
  7) Elbow Sprawl (Wide Leg) Marches x 20 sec's
  8) Elbow Sprawl Plank x 10 sec's
  9) Close Stance Squats x 20 reps
  10) Regular Width Squats x 20 reps
  11) Sumo (Wide) Squats x 20 reps
  12) Alternating Reverse Lunges x 10 ea. leg

*** 2 Minute Recovery and Hydration

D) 3 Consecutive Abs and Leg circuits
  1) Alternating V-Ups x 20 sec's
  2) Static V-Up (Boat Pose) x 10 sec's
  3) Double Crunches x 20 sec's
  4) Static Balled-Up Crunch x 10 sec's
  5) Recline Frog Kicks x 20 sec's
  6) Static Frog Kick Extended x 10 sec's
  7) Wide Leg Sit-Ups x 20 sec's
  8) Static Wide Leg Crunch x 10 sec's
  9) Close Stance Squats x 20 reps
  10 Regular Width Squats x 20 reps
  11) Sumo (Wide) Squats x 20 reps
  12) Alternating Forward Lunges x 10 ea. leg