Friday 7-8-2011
A) Dynamic Total Body Warm Up: 6 minutes
B) 3 Consecutive Total Body Tabata Circuits (20 sec's Work/10 sec's Transition)
1) Wide Leg (Sprawl) Burpees with Jumps
2) Alternating Single Leg Goodmornings
3) Fighter Push-Ups
4) Recline Bicycles
5) Squat Thrusts with Jumps
6) Elbow Plank Alternating Supermen
7) Tiger Push-Ups
8) Alternating V-Ups with Twists
9) Mountain Climbers
10) Downward Dog Marches
11) Hindu Push-Ups
12) Reclined Twists
*** 3 Minute Recovery and Hydration
C) 3 Consecutive Total Body Tabata Circuits (20/10)
1) Speed Squats Close Stance
2) Quick Diamond Push-Ups
3) Quick Prone Dry Land Swim
4) Quick Supine Flutter Kicks
5) Speed Squats Regular Width
6) Quick Regular Push-Ups
7) Quick Prone Hyper extensions
8) Quick Supine Bicycles
9) Speed Squats Wide (Sumo)
10) Quick Wide Push-Ups
11) Quick Elbow Plank Wide Leg "Sprawl" Marches
12) Quick Wide Leg Sprinter Sit-Ups
D) Yin Yoga (Legs & Hips)
B) 3 Consecutive Total Body Tabata Circuits (20 sec's Work/10 sec's Transition)
1) Wide Leg (Sprawl) Burpees with Jumps
2) Alternating Single Leg Goodmornings
3) Fighter Push-Ups
4) Recline Bicycles
5) Squat Thrusts with Jumps
6) Elbow Plank Alternating Supermen
7) Tiger Push-Ups
8) Alternating V-Ups with Twists
9) Mountain Climbers
10) Downward Dog Marches
11) Hindu Push-Ups
12) Reclined Twists
*** 3 Minute Recovery and Hydration
C) 3 Consecutive Total Body Tabata Circuits (20/10)
1) Speed Squats Close Stance
2) Quick Diamond Push-Ups
3) Quick Prone Dry Land Swim
4) Quick Supine Flutter Kicks
5) Speed Squats Regular Width
6) Quick Regular Push-Ups
7) Quick Prone Hyper extensions
8) Quick Supine Bicycles
9) Speed Squats Wide (Sumo)
10) Quick Wide Push-Ups
11) Quick Elbow Plank Wide Leg "Sprawl" Marches
12) Quick Wide Leg Sprinter Sit-Ups
D) Yin Yoga (Legs & Hips)