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

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

Hearts- Pushups
Diamonds- 5X squats
Spades- OH Press
Clover- Curls
Jack- 30x Russian Twist
Queen- 10 reach unders each
King- 50 Crunches

Run
Jump Rope
Burpees

Split into 2 groups
5 min on cards, 5 min on cardio
Repeat for 60 min
(Treat Ace as 10)

Trainer: Regan