Friday 1/13/2012 Workout 5:30am-6:30am

Explosive Speed

Warm-up:
2 min jog
10 min abs

Partner up and switch:
150m sprint
150m jog
Repeat 4 times

15 Box jumps
20 weighted lunges
30m Standing long jump
one-legged lunges- 10 each
100 jump ropes

Repeat above for 40 minutes

10 50m wind sprints to end

Trainer: Regan

Wednesday 1/11/2012 Workout 5:30am-6:30am

2 min jog warm-up

Abs w/partner:
Sit-ups and Plank Hold (10 min total)
-One person holds plank while holding feet of other person doing situps

Partner Workout:

Cardio:
1/2 mile run
400 Jump Ropes
40 Burpees

10-Renegade Rows w/pushups
10-Curls
10-Pushup dip blaster
10- Hammer Curls
10- close pushups (hands under shoulders)
Farmers Walk (weight over head for 150m) or handstand for 90 sec
10- Reverse Curls
10- Decline pushups
10- Slow Dips
10- Wide Pushups

One person does cardio, other person does lifts. Switch after one cardio

Trainer: Regan

Monday 1/9/2012 Workout 5:30am-6:30am

Plyometrics with Wayne!

Warm up:
60 sec March in place
60 sec Jog in place
60 sec Tires and Run Lunge (alt. 15 sec)
30 Lunges
30 Deep Squats

Rd 1:
Squat Jump- 30 sec
Run Stance Squat- 30 sec
Airborne Heisman- 30 sec
Twist Combo- 30 sec three direction, 30 sec front-to-back
Repeat

Rd 2:
Squat Reach Jump- 30 sec
Run Stance Squat Reach Pickup- 30 sec
Double airborne Heisman- 30 sec
Military March- 60 sec
Repeat

Rd 3:
Jump Knee Tuck- 30 sec
Run Squat 180- 30 sec
Gap Jump- 30 sec
Jump Shot- 30 sec each side
Repeat

Rd 4:
Rock Star Hop- 15 sec each side
Leapfrog Squat front-to-back- 30 sec
Leapfrog Squat side-to-side- 30 sec
Pitch & Catch- 60 sec
Repeat

Core:
- Staggered hands/stack foot push-up (24 total, 4 each side than switch)
- Banana role (5 sec each side. 2 full rotations)
- Leaning crescent lunge (24 total, 12 each side)
- Squat run- 60 sec
- Sphinx push-up- 15
- Speed skater- 20 each leg
- Steam Engine (elbow to knee)- 50+

Trainer: Wayne

Friday 1/6/2012 Workout 5:30am-6:30am

Roll the Dice

Each Station is 10 minutes. Roll a die and do the exercise corresponding with that workout.

Station 1:
1 Bear Crawl 15m
2 Crab Walk 15m
3 Weighted Lunges 15m
4 Squat Walk 15m
5 10 box jumps
6 Sumo Squats

Station 2:
1 20 weighted squats
2 10 Pushups
3 5 Burpees
4 20 Jumping Jacks
5 30 Crunches
6 10 Tricep dips

Station 3:
1 30 Mtn Climbers
2 30 second wall sit
3 20 toe touches with weight
4 10 OH Press
5 10 Lateral side raises
6 30 second plank hold

Station 4:
1 Hop a flight of stairs
2 Run 150m
3 Skip 150m
4 Run 2 flights of stairs
5 High Knees 150m
6 150m backward run

Abs (w/partner)
30 situps
20 situps
10 situps
Partner holds legs and you alternate

Wednesday 1/4/2012 5:30am-6:30am Workout

Fabulous 15

15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
15 dumbbell punches side-to-side with leg lift
600m run

Repeat for 60 minutes
Trainer: Keith

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

Abs (30 sec each, rotate through twice):
Crunches
Side Crunch X2
Plank
Side Plank X2
Hip raises
Deadwood
Bicycle crunch
Flutters
Double Crunch

Run the Rack on these:
OH Press- 3 min
Upright Rows- 3 min
Curls- 3 min
OH Tricep extension- 3 min
Front lateral raises- 3 min

5min cardio: run, jump rope, or burpees

4 decline pushups, 4 incline pushups- 3 min
Handstand- 3 min
Push-up hold on fingers- 3 min
Wheel barrow walk- 3 min
10 Push-up flat and push-up hold (partner up)- 3 min

5min cardio: run, jump rope, or burpees

Workout time ~60 min
Trainer: Regan
Run the Rack: http://www.youtube.com/watch?v=2ONjmahhWbQ
Current weight: 201lbs