PERFORM THE FOLLOWING AS A CIRCUIT:
VERTICAL WALL-WALK - 5
WALL SIT - 1 MINUTE
HORIZONTAL WALL-WALK - HALF COURT
WALL-TO-WALL SPRINT
WALL BALL SMASH - 10 or BATTLE ROPE DOUBLES - 15
WALL-TO-WALL BEAR CRAWL
WALL PLANKS (Knees to Elbows) - 20
JOG LAP
SPRINT LAP
JOG LAP
REST AND REPEAT
Getting Fit, Having fun, and Losing Weight
Sunday, October 20, 2013
Abs / Cardio #1 (Phase 2)
10 MINUTES – GROUP ABS
30 SECOND BLOCKS – EACH PERSON PICKS
AB EXERCISE
GROUPS OF 3
15 ROUNDS OF THE FOLLOWING:
1 PERSON
RUNS LAP, WHILE;
1 PERSON
HOPS STAIRS, WHILE;
1 PERSON
DOES PUSHUPS
CONTINUE TO
SWITCH UNTIL EVERYONE PERSON IS GROUP HAS COMPLETED 15 LAPS
COMPLETE THE FOLLOWING:
RUN 5 LAPS –
WALK 1 LAP
RUN 4 LAPS –
WALK 1 LAP
RUN 3 LAPS –
WALK 1 LAP
RUN 2 LAPS –
WALK 1 LAP
RUN 1 LAP –
WALK 1 LAP
Lower Body #1 (Phase 2)
GROUP FORMS CIRCLE TO COMPLETE CIRCUIT BELOW. EACH INDIVIDUAL WILL PERFORM EACH EXERCISE FOR 1 MINUTE AND THEN ROTATE TO NEXT EXERCISE.
ONCE CIRCUIT IS COMPLETE - REST AND REPEAT
ONCE CIRCUIT IS COMPLETE - REST AND REPEAT
1.Burpees
2.Weighted Squats
3.Fast Feet (10 count then drop)
4.Midget Jacks
5.Battle ropes (alternating, or double whips)
6.180 Jumps
7.Band side step
8.Jump rope
9.Lateral Jump (over step blocks)
10.Kettlebell
Squat Swings
Upper Body #2 (Phase 2)
PERFORM EACH OF THE FOLLOWING AS A CIRCUIT
STARTING WITH 12 REPS AND WORKING DOWN TO 1 REP
Shrugs
Chin Ups
Overhead Press
Curls
Military pushup
Alt lateral raises
Lawnmowers
Kettlebell swings
AFTER EACH CIRCUIT PERFORM
25 Jumping jacks
25
Abs (your choice)
Ab / Cardio #2 (Phase 2)
MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE
ROUND #1
LINE UP ON MAT SIDE OF GYM
SPRINT TO BENCHES
PERFORM 10 DIPS ON BENCH
SPRINT BACK TO MATS
HOLD PLANK - 30 SECONDS
PERFORM 20 SIT-UPS
REST - 1 MINUTE
REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS
DOWN TO TEN.
ROUND #2
LINE UP ON MAT SIDE OF GYM
SPRINT TO BENCHES
PERFORM 10 TOE TAPS ON BENCH
SPRINT BACK TO MATS
HOLD PLANK - 30 SECONDS
PERFORM 20 HIP-RAISES
REST - 1 MINUTE
REPEAT ABOVE, DROPPING ONE HIP-RAISE EVERY ROUND TILL GROUP WORKS
DOWN TO TEN.
REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON
SPRINTS
Lower Body #2 (Phase 2)
PAIR UP WITH PARTNER FOR WORKOUT
ONE
PERSON IN PAIR RESTS WHILE THE OTHER PERFORMS THE FOLLOWING:
· THRUSTERS
– 5
· WEIGHTED
WALKING-LUNGES – HALF COURT DOWN
· JANITORS
– HALF COURT DOWN
· CALF
RAISES – 10 EACH LEG
· PRISON
CELL PUSHUP – 5
· JANITORS
– HALF COURT BACK
· WEIGHTED
WALKING-LUNGES – HALF COURT BACK
· THRUSTERS
- 5
Wednesday, July 3, 2013
Ab / Cardio
MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE
LINE UP ON MAT SIDE OF GYM
SPRINT TO BENCHES
PERFORM 10 TOE TAPS ON BENCH
SPRINT BACK TO MATS
HOLD PLANK - 30 SECONDS
PERFORM 20 SIT-UPS
REST - 1 MINUTE
REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS DOWN TO ONE. PLANK WILL ONLY BE DONE ON EVEN NUMBER ROUNDS.
REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON SPRINTS
Tuesday, July 2, 2013
Lower Body #2
WARM-UP - JOG 3 LAPS
DIVIDE INTO EQUAL GROUPS
GROUPS LINE UP BY MATS ON ONE END OF GYM
EACH PERSON TO USE PLATES FOR FARMERS WALK -
(MEN MUST USE AT LEAST 45LB, WOMEN AT LEAST 35LB)
1ST PERSON IN GROUP FARMER WALK TO OTHER END AND PERFORM ONE OF THE FOLLOWING:
DIVIDE INTO EQUAL GROUPS
GROUPS LINE UP BY MATS ON ONE END OF GYM
EACH PERSON TO USE PLATES FOR FARMERS WALK -
(MEN MUST USE AT LEAST 45LB, WOMEN AT LEAST 35LB)
1ST PERSON IN GROUP FARMER WALK TO OTHER END AND PERFORM ONE OF THE FOLLOWING:
- BOX JUMPS - 15
- SINGLE LEG SPLIT SQUAT - 10 EACH LEG
ONCE DONE, INDIVIDUAL FARMER WALK BACK TO GROUP
WHILE 1ST PERSON IS PERFORMING FARMER WALK & OTHER SIDE EXERCISE, THE REST OF GROUP WILL PERFORM ONE OF THE FOLLOWING:
- BURPEES
- SPLIT JUMPS
- GRASSHOPPERS
- PUSHUPS
- ABS - (DOUBLE CRUNCH, RUSSIAN TWIST)
CONTINUE UNTIL ENTIRE GROUP HAS PERFORMED FARMER WALK & OTHER SIDE EXERCISE
REST 1 MINUTE & REPEAT
Upper Body #2
STATION #1
REPS
UPRIGHT ROWS 10
ONE-ARM TRICEP EXT. 10 each arm
HAMMER CURLS 10 each arm
STATION #2
REPS
DECLINE PUSHUPS 15
WIDE-FLY PUSHUPS 16
AB SLIDERS 20
STATION #3
PLATE SIDE-BENDS 10 each side
SHRUGS 10
DOUBLE CRUNCH 20
STATION #4
REPS
WALL-BALL-SMASH 15
JUMPROPE 100
MONKEY BARS 1 length
RUN 3 LAPS
REPEAT
Lower Body #1
SIDE 1
REPS - 15
Burpees Broad-Jump to Side 2
Weighted Squat Broad-Jump
to Side 2
Single Leg Deadlift (15 each leg) Broad-Jump
to Side 2
SIDE 2
REPS – 20
Weighted Sit-Up Split-Lunge to Side 1
Weighted Russian Twist Split-Lunge to Side 1
Toes-to-Bar Split-Lunge
to Side 1
Once all Side 1 and Side 2 are completed
Alternate
Run 5 Laps / 150 Jump Ropes
Repeat
Upper Body #1
STATION #1
REPS
KETTLEBELL SWINGS 10
TRICEP KICKBACKS 10 each arm
OVERHEAD PRESS 10
AIRPLANES 10 each side
REPEAT EACH EXERCISE IN ORDER
X 3
RUN 3 LAPS
STATION #2
REPS
STRETCH PUSHUPS 10
UPRIGHT ROWS 10
BURPEES 10
DIPS 20
REPEAT EACH EXERCISE IN ORDER
X 3
RUN 3 LAPS
STATION #3
REPS
PULL-UPS
10
JANITORS FULL-LENGTH (DOWN AND BACK)
JUMP ROPE 100
REPEAT EACH EXERCISE IN ORDER
X 3
RUN 3 LAPS
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