2/29/2012 Wednesday 5:30am-6:30am Workout

5 minute warm-up:
Leg Swings, Toe Touches, and Leaping 110m

25 Minute Circuit- do 45/30/15 reps at each station and then move to next station. Continuous for 25 minutes.

Station #1:
Squats
Crunches
Prone leg raises

Station #2:
Squat Jumps
Toe Touches
Lunges

Station #3:
180 Squat jumps
Bicycle abs
Split Lunges

Rest- 2 minutes

Burpee Leaps- 5 minutes

Rest 2 minutes

Lunge Ladders- 10 minutes
-run to the line and lunge back

Sprint and Crunch- 5 minutes
-sprint 30m and then do 10 crunches. Repeat.

Trainer: Regan

2/27/2012 Monday 5:30-6:30am Workout

Split into two teams.

Do a workout one of the workouts at each "base" and then complete the "home base" workout. Tally the score for each team as team members "score". Continue for 45 minutes.

1st Base:
20 Spiderman pushups
20 Dive bomber pushups
20 regular pushups
20 diamond pushups

2nd Base:
30 Plank Rows (15 each)
30 Plank updowns
30 plank lateral raises (15 each arm)
30 mtn climbers

3rd Base:
20 Tricep Dips
20 Elevated Hip Thrusts
20 Sumo Squats with OH Press
20 Decline Pushups

Home base:
Sprint 100m
10 Burpees

Abs:
30 secs of an ab workout. Participants pick each exercise. Do 14 exercises for a total of 7 min.

Trainer: Michelle

Friday 2/24/2012 5:30-6:30am workout

Station #1:
Double Barrel Slide
Crunch
Double Barrel Jumps
Double Crunch
Plank Knees to Elbows

Station #2:
Box Jumps
High Knees
Wall Sits
Midget Squats
Jump Rope

Station #3:
Bear Crawl
Dips
Spread Eagle
Curls
OH Press

Do each workout for 1 min. 2 min break in between stations. Rotate through each station twice.

Run 10 min.

Trainer: Keith

2/22/2012 Wednesday 5:30-6:30am Workout

Abs (1 min each X2):
-Double Crunch
-Russian Twist
-Leg Raise Hold
-Side Crunch- right
-Side Crunch- left

Station #1:
Dumbbell Clean Press
Split Jump
Kettlebell Swing

Full Court Ladders

Rest

Station #2:
Burpees
Dumbbell Lunge Rotation
Bent-over rows

Jump Rope

Rest

Station #3:
Mountain Climbers
Goblet Squat
T-Pushups

Jog 110m, Sprint 110m

Rest

On the 3 workouts, 1 min each. Rotate through 3 times
On Cardio, 2 minutes
On Rest, 2 minutes

Trainer: Corey

2/20/2012 Monday 5:30am-6:30am Workout

Station #1
60m lunges with lateral side raises (weights)
60m Bear Crawl
60m Lateral lunge with curl (weight)
60m Crab Walk
60m Lunge with twist (weight)
Repeat 2X
Run 1/3 mile

Station #2
30 half jacks with lateral side raises (weight)
20 dive bomber pushups
20 skaters
25 XJumps (think cheerleading)
Repeat 2X
Run 1/3 mile

Station #3
Hop 5 flights of stairs
2 flights of stairs with curls
Run 4 flights of stairs
Farmers Walk 110m (weight over head)
Run 110m backwards
Repeat 2X
Run 1/3 mile

2.5 minutes of abs (30 sec):
-crunches
-leg lower
-Deadwood
-Russian Twist
-Plank

Trainer: Sarah

2/17/2012 Workout 5:30am-6:30am

Warm-up:
Run 110m in between each:
25X

• Crunches
• Toe Touches
• Left Side
• Right Side Crunch
• Double Crunch
• Sit-ups
• Leg Lifts

Station #1:

• 70 Jump Ropes
• 7 Burpees
• 7 40m sprints

4 minutes each set. Repeat 6X

Station #2:

1. Curls
2. OH Press
3. Upright Rows
4. Lateral Raises- side
5. Wall Sit
6. Rest
7. Bench Rows
8. Push-ups
9. One Arm Raise
10. Box Jump
11. Lateral Raise- Front
12. Push-up position Hold

2 min each set.

Trainer: Regan

2/13/2012 Monday 5:30am-6:30am Workout

Station #1:

Push-ups

Double Barrel

Push Pull rows in push-up position

Push-ups spread legs

Dips

Push-up windmill (arm raised)

Bear Crawl (1 min)

Station #2:

Box Jumps

Split Lunges

Pistols

Wall Sits

Jumping Jacks

Sumos

Step-ups

Knees to Hands jumping

Station #3:

Crunches

Oblique Left 

Oblique Right

Deadwood

Plank

Plank Left

Plank Right

Superman

Run 1/3 mile fast.

Repeat 3X in 60 minutes.

One person runs the stop watch and you switch after 30 seconds for each exercise. 1 min break in between stations.

Trainer: Keith

2/10/2012 Friday 5:30am-6:30am Workout

10-9-8-7-6-5-4-3-2-1

Burpees/Situps
Sprint 220m

Squat Jumps/ Bench Dips
Jog 1/3 mile

Pushups/Russian Twist with weight
Sprint 220m

Box Jumps/Skull crushers
jog 1/3 mile

Trainer: Blake

2/8/2012 Wednesday 5:30am-6:30am Workout

Warm-up:
Run lap
20 crunches
Repeat for 5 min

Abs:
Reach under right side- 30 sec
Plank- 1 min
Toe Touches- 30 sec
Flutters- 30 sec
Russian Twist- 1 min
Reach under left side- 30 sec
Bicycle- 1 min

1 mile run
150 pushups
300 squats
50 pullups
100 curls
100 burpees
50 box jumps

Complete in 1 hour

Trainer: Regan

2/6/2012 Monday 5:30am-6:30am

Station #1
25 Jumping Jacks
30 Russian Twist
20 Squats
25 Calf Raises
20 Push-ups

Run 400m

Station #2
50 Jump Rope
20 Lunges
20 Tricep Dips
30 Bicycle (abs)
10 Burpees

Run 400m

Station #3
30 High Knees
20 Side Lunges
25 Situps
20 Tricep dips
30 sec wall sit

Run 400m

Station #4
30 Butt Kicks
20 Elevated Pushups
30 Crunches
15 Sumo Squats
10 Grasshoppers

Run 400m

Station #5
110m Squat Walk
110m Farmers Walk (weight above head)
30 side-to-side (abs)
20 toe touches
10 Turkish getups

Run 400 m

Repeat for 60min

Trainer: Sarah

2/1/2012 Wednesday Workout 5:30am-6:30am

Run a mile. Continue to run until everyone has done a mile.

- 10x Bleachers (pushups and swing into dips)
- 10 Box Jumps
- 15x crunch with hip raise
- Bear Crawl 30m
- Pistols 10 each leg
- Abs- 25 reps
- "Spider Man" 15m- pushup position and move laterally
- 30 calf raises
- Plank knees- 10 each side

Repeat!!

Trainer: Keith