Wednesday 11-30-2011
A) 9am Pre H.I.I.T. Class Circuit
* 5 Consecutive Circuits
1) GHA Hamstring Curls x 10 reps
2) T-Roll Push-Ups x 20 reps
3) Rowing Machine x 50 pulls
4) Broomstick Twists x 25 ea. side
B) 10am H.I.I.T. Class (Tabatas 20/10) work/passive recovery
* 5 Intervals @ ea. station + 30 sec transition/recovery = 33 min's
1) Burpees with a Jump
2) Rowing Machine Sprints
3) Mountain Climbers on Treadmills (Hands on Ground/Feet on Treads)
4) Elliptical Sprints
5) Standing Med Ball Speed Chest Presses off Wall 24"
6) Elliptical Sprints
7) Stepper Sprints
8) Burpees with a Jump
9) Spin Bike Sprints
10) Seated Med Ball ABC Slams (left/middle/right/middle/etc.)
11) Jump Rope (Speed Rope) with High Knees
* 5 Consecutive Circuits
1) GHA Hamstring Curls x 10 reps
2) T-Roll Push-Ups x 20 reps
3) Rowing Machine x 50 pulls
4) Broomstick Twists x 25 ea. side
B) 10am H.I.I.T. Class (Tabatas 20/10) work/passive recovery
* 5 Intervals @ ea. station + 30 sec transition/recovery = 33 min's
1) Burpees with a Jump
2) Rowing Machine Sprints
3) Mountain Climbers on Treadmills (Hands on Ground/Feet on Treads)
4) Elliptical Sprints
5) Standing Med Ball Speed Chest Presses off Wall 24"
6) Elliptical Sprints
7) Stepper Sprints
8) Burpees with a Jump
9) Spin Bike Sprints
10) Seated Med Ball ABC Slams (left/middle/right/middle/etc.)
11) Jump Rope (Speed Rope) with High Knees