Wednesday 6-29-2011
A) Dynamic Full Body Warm-Up 6 minutes
B) 2 Consecutive Total Body Tabata (20/10 sec) Circuits
1) Wide Leg (Sprawl) Burpees with Jumps
2) Alternating Single Leg Good Mornings
3) Fighter Push-Ups
4) Reclined 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) 2 Consecutive Total Body Tabata (20/10 sec) Circuits
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
*** 3 Minute Recovery and Hydration
D) 3 Partner Plank Sets
1) Bottom Partner: High Plank with Neck Stabilization x 60 sec's
2) Top Partner: Sprawl Push-Up on Side of Partners Head x 30 sec ea. side
E) 2 More Partner Plank Sets
1) Bottom: High Plank with Neck Stabilization x 30 sec's
2) Top: Sprawl Push-Up from front (diamond-grip) x 30 sec's
F) 2 Neck Bridge Sets
1) Hamstring - Neck Bridge on Back of Head x 60 sec's
2) Recovery x 60 sec's
G) Balance Yoga (Single Leg Poses)
B) 2 Consecutive Total Body Tabata (20/10 sec) Circuits
1) Wide Leg (Sprawl) Burpees with Jumps
2) Alternating Single Leg Good Mornings
3) Fighter Push-Ups
4) Reclined 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) 2 Consecutive Total Body Tabata (20/10 sec) Circuits
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
*** 3 Minute Recovery and Hydration
D) 3 Partner Plank Sets
1) Bottom Partner: High Plank with Neck Stabilization x 60 sec's
2) Top Partner: Sprawl Push-Up on Side of Partners Head x 30 sec ea. side
E) 2 More Partner Plank Sets
1) Bottom: High Plank with Neck Stabilization x 30 sec's
2) Top: Sprawl Push-Up from front (diamond-grip) x 30 sec's
F) 2 Neck Bridge Sets
1) Hamstring - Neck Bridge on Back of Head x 60 sec's
2) Recovery x 60 sec's
G) Balance Yoga (Single Leg Poses)