Monday 7-25-2011
A) CNS Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles
B) 5 Consecutive Partner Super Sets
Set 1: Jump Rope / Diamond Push-Ups x 1min/1min
Set 2: Jump Rope / Regular Push-Ups x 1min/1min
Set 3: Jump Rope / Wide Push-Ups x 1min/1min
Set 4: Jump Rope / Russian Push-Ups x 1min/1min
Set 5: Jump Rope / Hindu Push-Ups x 1min/1min
***3 Minute Recovery and Hydration
C) Repeat Previous 5 Sets x (same)
D) 4 Consecutive Partner Super Sets x 1min/1min
Set 1: Jump rope / Close Stance Squats x 1min/1min
Set 2: Jump Rope / Regular Stance Squats x 1min/1min
Set 3: Jump Rope / Sumo Wide Squats x 1min/1min
Set 4: Jump Rope / Hindu Squats x 1min/1min
E) 3 Consecutive Ab Circuits
1) High Plank Superman (Right Arm/Left Leg) x 30 sec's
2) High Plank Superman (Left Arm/Right Leg) x 30 sec's
3) Side Plank (Right Arm / Feet Stacked) x 30 sec's
4) Side Plank (Left Arm / Feet Stacked) x 30 sec's
5) Single Leg Hamstring Bridge (Right Leg) x 30 sec's
6) Single Leg Hamstring Bridge (Left Leg) x 30 sec's
B) 5 Consecutive Partner Super Sets
Set 1: Jump Rope / Diamond Push-Ups x 1min/1min
Set 2: Jump Rope / Regular Push-Ups x 1min/1min
Set 3: Jump Rope / Wide Push-Ups x 1min/1min
Set 4: Jump Rope / Russian Push-Ups x 1min/1min
Set 5: Jump Rope / Hindu Push-Ups x 1min/1min
***3 Minute Recovery and Hydration
C) Repeat Previous 5 Sets x (same)
D) 4 Consecutive Partner Super Sets x 1min/1min
Set 1: Jump rope / Close Stance Squats x 1min/1min
Set 2: Jump Rope / Regular Stance Squats x 1min/1min
Set 3: Jump Rope / Sumo Wide Squats x 1min/1min
Set 4: Jump Rope / Hindu Squats x 1min/1min
E) 3 Consecutive Ab Circuits
1) High Plank Superman (Right Arm/Left Leg) x 30 sec's
2) High Plank Superman (Left Arm/Right Leg) x 30 sec's
3) Side Plank (Right Arm / Feet Stacked) x 30 sec's
4) Side Plank (Left Arm / Feet Stacked) x 30 sec's
5) Single Leg Hamstring Bridge (Right Leg) x 30 sec's
6) Single Leg Hamstring Bridge (Left Leg) x 30 sec's