Monday 10-24-2011
A) 10am H.I.I.T - 35 min's of 45 sec's work + 45 sec's active recovery
B) 12:30pm Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 10 Symmetry Building Circuits
1) Single Arm Chin-Ups x 3 ea. arm
2) Single Arm Push-Ups x 4 ea. arm
3) Single Leg Squats x 5 ea. leg
4) Recovery x
D) 4 Strength Circuits
1) Chin-Ups x 15 reps
2) Push-Ups x 20 reps
3) Bodyweight Squats x 25 reps
4) Recovery x 60 sec's
E) 4 Core Circuits
1) Hanging Wipers x 10 reps
2) Hanging Bicycles x 10 reps
3) Standing Single Leg Goodmornings with both Arms Raised x 10 ea. leg
4) Recovery x
F) 5 Arm Circuits
1) Low Bar (18") Tricep Bodyweight Extensions x 12 reps
2) Straight Bar Curls x 12 reps
3) Dumbbell Hammer - Tri's (Lean forward @ 45 degrees) x 12 reps
4) Recovery x 2 min's
B) 12:30pm Warm Up (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 10 Symmetry Building Circuits
1) Single Arm Chin-Ups x 3 ea. arm
2) Single Arm Push-Ups x 4 ea. arm
3) Single Leg Squats x 5 ea. leg
4) Recovery x
D) 4 Strength Circuits
1) Chin-Ups x 15 reps
2) Push-Ups x 20 reps
3) Bodyweight Squats x 25 reps
4) Recovery x 60 sec's
E) 4 Core Circuits
1) Hanging Wipers x 10 reps
2) Hanging Bicycles x 10 reps
3) Standing Single Leg Goodmornings with both Arms Raised x 10 ea. leg
4) Recovery x
F) 5 Arm Circuits
1) Low Bar (18") Tricep Bodyweight Extensions x 12 reps
2) Straight Bar Curls x 12 reps
3) Dumbbell Hammer - Tri's (Lean forward @ 45 degrees) x 12 reps
4) Recovery x 2 min's