Thursday 7-21-2011
A) CNS Warm Up (3) Sets (8) Burpees with Jumps + 6 Min's Progressive Pace on Stairs
B) 10 Stair Circuits
1) Two Leg Single Step Hops Up & Jog Down x 1
2) Single Stair Sprints Up & Jog Down x 1
3) Double Stair Sprints Up & Jog Down x 1
4) Diamond Push-Ups x 10 reps
5) Hindu Push-Ups x 10 reps
C) 5 Push / Pull / Leg Circuits
1) Recline High Pulls x 20 reps
2) High Incline Push Ups x 20 reps
3) Recline Lat Pulls x 20 reps
4) Low Incline Push-Ups x 20 reps
5) Hindu Squats x 20 reps
6) Close Stance Squats x 20 reps
7) Regular Width Squats x 20 reps
8) Sumo Wide Squats x 20 reps
D) 5 Core Circuits
1) Prone Decline Forehead / Neck Sprawl Plank x 30 sec's
2) Prone Decline Sprawl Marches x 30 sec's
3) Inclined T-Rolls x 30 sec's
4) Supine Incline Hamstring / Neck Bridge x 30 sec's
5) Supine Incline Hamstring Bridge Marches x 30 sec's
6) Recovery x 30 sec's
E) 5 Arm Circuits
1) Low Bar Bodyweight Tri Extensions x 12 reps
2) Standing Straight Bar Bicep Curls x 12 reps
3) Triceps Kick Backs x 12 reps
4) Cross Body Hammer Curls x 12 reps
5) Recovery x 2 min's
B) 10 Stair Circuits
1) Two Leg Single Step Hops Up & Jog Down x 1
2) Single Stair Sprints Up & Jog Down x 1
3) Double Stair Sprints Up & Jog Down x 1
4) Diamond Push-Ups x 10 reps
5) Hindu Push-Ups x 10 reps
C) 5 Push / Pull / Leg Circuits
1) Recline High Pulls x 20 reps
2) High Incline Push Ups x 20 reps
3) Recline Lat Pulls x 20 reps
4) Low Incline Push-Ups x 20 reps
5) Hindu Squats x 20 reps
6) Close Stance Squats x 20 reps
7) Regular Width Squats x 20 reps
8) Sumo Wide Squats x 20 reps
D) 5 Core Circuits
1) Prone Decline Forehead / Neck Sprawl Plank x 30 sec's
2) Prone Decline Sprawl Marches x 30 sec's
3) Inclined T-Rolls x 30 sec's
4) Supine Incline Hamstring / Neck Bridge x 30 sec's
5) Supine Incline Hamstring Bridge Marches x 30 sec's
6) Recovery x 30 sec's
E) 5 Arm Circuits
1) Low Bar Bodyweight Tri Extensions x 12 reps
2) Standing Straight Bar Bicep Curls x 12 reps
3) Triceps Kick Backs x 12 reps
4) Cross Body Hammer Curls x 12 reps
5) Recovery x 2 min's