Wednesday 7-6-2011
A) Dynamic Full Body Warm-Up x 6 min's
B) 2 Consecutive Tabata Circuits (20 sec's Work + 10 sec's transition)
1) High Knee Sprints (in Place)
2) Hindu Push-Ups
3) Downward Dog Marches
4) Supine Flutter Kicks
5) Highlanders
6) Russian Push-Ups
7) Prone Alternating Hyper Extensions
8) Supine Leg Scissors
9) Jumping Jacks
10 Rock Climber Push-Ups
11) Elbow T-Rolls
12) Supine Bicycles
*** 2 Minute Recovery and Hydration
D) 3 Tabata Plyo Circuits (20 sec's work + 10 sec transition)
1) Jump Tucks
2) Plyo Clap Push-Ups
3) Prone Bow Flexes
4) Supine Leg and Hip Raises
5) Recovery x 40 sec's
6) Switch Jumps
7) Plyo Shuffle Push-Ups
8) Prone Supermen
9) Supine Alternating V-Ups
10) Recovery x 40 sec's
11) Ankle Flip Jumps (Dorsal Flexion)
12) T-Roll "Starfish" Push-Ups
13) Prone Dry Land Swim
14) Supine Bicycles
15) Recovery x 40 sec's
E) Dynamic Yoga Stretch x 10 min's
B) 2 Consecutive Tabata Circuits (20 sec's Work + 10 sec's transition)
1) High Knee Sprints (in Place)
2) Hindu Push-Ups
3) Downward Dog Marches
4) Supine Flutter Kicks
5) Highlanders
6) Russian Push-Ups
7) Prone Alternating Hyper Extensions
8) Supine Leg Scissors
9) Jumping Jacks
10 Rock Climber Push-Ups
11) Elbow T-Rolls
12) Supine Bicycles
*** 2 Minute Recovery and Hydration
D) 3 Tabata Plyo Circuits (20 sec's work + 10 sec transition)
1) Jump Tucks
2) Plyo Clap Push-Ups
3) Prone Bow Flexes
4) Supine Leg and Hip Raises
5) Recovery x 40 sec's
6) Switch Jumps
7) Plyo Shuffle Push-Ups
8) Prone Supermen
9) Supine Alternating V-Ups
10) Recovery x 40 sec's
11) Ankle Flip Jumps (Dorsal Flexion)
12) T-Roll "Starfish" Push-Ups
13) Prone Dry Land Swim
14) Supine Bicycles
15) Recovery x 40 sec's
E) Dynamic Yoga Stretch x 10 min's