3/30/2012 Friday 5:30am-6:30am

Abs (30sec each):
Crunches
Double Crunch
Flutters
V Hold
Situps
Hip Raises


Roll the Dice:

25minutes
1- 10x Pushups
2- 10x Burpees
3- 15x Side Plank updowns each side
4- 15x Split Lunges each side
5- 15x Squats
6- 15x Mtn Climbers each leg

25 minutes
1- 10x Tuck Jumps
2- 10x each leg One-Legged Pistol Squats
3- Bear Crawl 30m
4- 10x Pedal Lunge (10 quick steps and then split lunge each leg)
5- 15x Plank Updowns
6- 15x Skaters each leg

Trainer: Tatiana

3/28/2012 Wednesday 5:30am-6:30am

Abs (30 sec each):
-Exercise ball hold w/feet- side-to-side
-Plank on ball- circles
-Plank one arm and one leg out- left side then right
-side plank- updown- both sides
-bicycle
-russian twist
-crunches

Dirty Dozen:
Burpees
Bicep Curls
Push-ups
Lung with twist
OH Press
Upright Rows
Box Jumps
Pull-ups
Squats
Turkish Get-ups

Do 12, 11, 10, etc....

Total workout takes about 1hr20min- to cut out 20 minutes, just do dirty dozen down to 7.

Trainer: Sarah

3/26/2012 5:30am-6:30am

warm-up:
250m jog

1 min each:
Jump Rope
Dips
Step-ups
Weighted side-dips (obliques)
Plank position with feet on ball. Pull knees to chest.
2x

2-min break

1 min each:
Jumping Jacks
Box Jumps
Step-ups w/high knees
Weighted toe touches
Reverse situp on ball
2x

2-min break

Sprint 30m
5 squats, 5 push-ups

Sprint 30m
6 squats, 6 push-ups

Sprint 30m
7 squats, 7 push-ups

Sprint 30m
8 squats, 8 push-ups

Sprint 30m
9 squats, 9 push-ups

Sprint 30m
10 squats, 10 push-ups

1 min wall sit

Abs (30 sec each):
Russian Twist
Crunches
Deadwood
Plank
Crunches leftside
Crunches rightside
Plank left
Plank right
Flutters
Partner leg throw
Partner sit-ups

Trainer: Courtney

3/23/2012 Friday 5:30am-6:30am

Push-ups- 2min
Jump Rope- 2min
30 sec break

Sumo Squats- 2 min
Mountain Climbers- 2min
30 sec break

Push-ups using bench- 2min
Jumping Jacks- 2min
30 sec break

Lunges- 2 min
Ladders- 2min
30 sec break

Tricep Push-up- 2min
High Knees- 2min
30 sec break

Side Lunges- 2min
Box Jumps- 2min
30 sec break

10 Burpees
run 110m
9 Burpees
run 110m

8 Burpees
run 110m
7 Burpees
run 110m
6 Burpees
run 110m
5 Burpees

run 110m
4 Burpees
run 110m


3 Burpees
run 110m
2 Burpees
run 110m

1 Burpees

run 110m
Sprint 110m
Repeat x6

Abs:
Partner- pass 45lb weight back-to-back- 1min
Toe Touches- 1min
Double Crunch- 1min
Crunches- 1min
Crunches on exercise ball- 1min

Trainer: Sarah

3/21/2012 Wednesday 5:30am-6:30am

Warm-up
300m jog

10- Curls
20- Dips
30- Push-ups
40- Sit-ups
50- Squats
50- Lunges
40- Hip extensions
30- Hip raises
20- Upright rows
10- OH Press

Cycle through the above for 45 minutes. You can do 5 cycles if you push!!!

Burnout
Wall Sit- 1min
Push-up hold (1inch from ground)- 30sec
V Hold- 30 sec

Wall Sit- 1min
Push-up hold (1inch from ground)- 20sec
V Hold- 20 sec

Wall Sit- 1min
Push-up hold (1inch from ground)- 10sec
V Hold- 10 sec

Trainer: Lisa

3/19/2012 Monday 5:30am-6:30am

Warm-up
jog 100m
25X Crunches
Repeat 10min

1
Jump Rope to fail
Run 200m

2
Reach Unders 10each
Run 200m

3
Farmers Walk 60m
Run 200m

4
Turkish getups 10each
Run 200m

5
Superman extensions 25x
Run 200m

6
Bear Squat 20x
Run 200m

7
Moving Plank 25x
Run 200m

8
Quad Squat 20x
Run 200m

9
Deck Squats 15x
Run 200m

10
Walk Sit to fail
Run 200m

Do each station until the song switches

Trainer: Regan

3/16/2012 Friday 5:30am-6:30am workout

Warm-up
jog 400m

For stations below, 45 seconds for each exercise, 15 sec break in between exercises. 2min break in between each station. Cycle through for 1 hour.

Station #1
side-to-side jump
box jump
4 square jump
squat jump
one-leg side-to-side jump

Station #2 (this station continuous for 5 minutes)
Run 220m
Run 2 flights of stairs
Run 110m leaping with each stride and reaching high (aka Mario)

Station #3
push-ups
crunches
dips
leg lifts
ladders

Station #4
right knee strikes
left knee strikes
lunges
side lunge
shadow box

Trainer: Travis Williams

3/14/2012 Wednesday 5:30am-6:30am

Warm-up
3 rounds of:
220m
15 air squats
10 Russian Twist
5 Inchworms

2-man teams
330m run
4-min push-ups
330m run
4-min box jumps
330m run
4-min sit-ups
330m run
4-min alt. pistols
330m run
4-min burpees

for above- AMRAP and then partner switches.

Burnout workout
Men- 45lb plate or dumbbell
Women- 25lb plate or dumbbell

3 rounds of:
10x curls
10x front raises
10x OH Press
10x Tri ext
10x front rows
10x bent over rows
10x shoulder shrug
10x front squat
1min rest

Trainer: Beau

3/12/2012 Monday 5:30am-6:30am

Warm-up: jog 400m

Abs:
Partners- weighted situps
Partners- Leg Throws
Russian Twist
Deadwood
Crunches
30 Seconds Each X 2

Station #1:
Upright Rows X 10
OH Press X 10
Tri Kickbacks X 10ea
Cross-body Hammer Curls x 10ea
Chin-ups x 10
Crab Walk 30m
Jump Rope 50x
Repeat 5x

Station #2:
Shrugs x10
Alt Lateral Raise x10
Bench Dips x20
Zottman Curl x10ea
Farmers Walk 80m
Bear Crawl 30m
Jump Rope 50x
Repeat 5x

Trainer: Corey

3/9/2012 Friday 5:30am-6:30am

10 min abs- 30 sec each rotate through twice:

-crunches

-hip raises

-flutters

-deadwood

-v hold

-situps

-fold ups

-double crunch

-Toe Touches

-Russian Twist

Split into two teams and do the following:

5 min- Burpees

4 min- Rest

5 min - Box Jumps

4 min - Rest

5 min - Bear Crawl (20m is one)

4 min - Rest

5 min - Push-up position hold

For each exercise above count how many your team does. The team wins that exercise. Then, determine the winning team. Tie breaker is decided by which team can do the most burpees in one minute.

Winning Team- Run a mile

Losing Team- Run 1.25 miles

Trainer: Regan

3/7/2012 Wednesday 5:30am-6:30am

Station #1:
Plank Bicep Curl x10
run 30m
Plank Tricep Kickback x10
run 30m
Plank lateral side raise x10
run 30m
Plank shoulder touch x30
run 30m
Plank alt leg lifts x20
run 30m
Repeat 3 times

Station #2:
Medicine Ball Twist back-to-back w/partner x50
run 3 flights stairs
Shoulder Press x15
run 2 flights of stairs
Kettlebell Swing x15
run 3 flights stairs
OH tricep extensions x15
run 2 flights stairs
Upright Rows
run 3 flights stairs
Repeat Twice

Station #3:
10 pushups
110m run
10 tricep dips
110m run
25 jumping jacks
110m run
10 burpees
110m run
Repeat 3 times

30m Sprint 10x

Trainer: Sarah