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

Friday 1/27/2012 5:30am-6:30am Workout

Station 1 (10min):
Jog 220m
Sprint 110m
Butt Kick 110m
Sprint 110m
High Knees 110m
Sprint 110m

Station 2 (10min)
20 Burpees
50 Left kicks
50 Right kicks
25 Skull Crushers
30 Bicep Curls and hold for 30 sec

Station 3 (10min)
25 Pushups
30 Squat kicks (squat and then kick forward)
20 Box Jumps
25 Dips
110m jog

Station 4 (10min)
10 Grasshoppers
Standing Long Jump full court
Forward arm raises- 20 and hold for 30 sec
100 Jump Rope
Lateral arm raise- 20 and hold for 30 sec

Station 5 (10min)
20 Goal Post press
Bear Crawl full court
20 Tricep Ski lift with back on bench
20 Arm rows each arm

Abs (4min):
Leg push- partner
Situps- partner
Plank
Double Crunch
Deadwood
Crunches

Trainer: Courtney Brown

Wednesday 1/25/2012 5:30am-6:30am Workout

Dirty Dozen

Burpees
High knees 100m

Lunges (each leg)
50 jump rope

Pushups
Hop flight of stairs

Sumo Squat
Jumping Jacks

Do 12 of the above and then the item after each set. Work down from 12 (i.e. 12-11-10-, etc...) For example, 12 Burpees, 100m high knees, 11 Burpees, 100m high knees, 10 Burpees, 100m high knees, etc...)

Abs (30 Sec eac)
-Crunches
-Toes Touches
-Heel Touch
-Plank
-Side Plank rt
-Side Plank lft
-repeat

Trainer: Sarah

Monday 1/23/2012 5:30am-6:30am workout

Station #1
-110m jog
-110m sprint
-110m shuffle

Station #2 (15 reps each)
-OH Press
-Curl
-Arm kickbacks
-upright rows
-Static curl
-OH extension

Station #3 (25 ea)
-Double crunch
-Bicycle
-Dead Leg
-Scissor extension
-Hip raise
-Hip rock
-Side crunch
-Russian Twist

Station #4
-Wall sit (60 sec)
-Squats (30)
-Lunges (30)
-Split lung jump (30)

Station #5- AMRAP
-Push-ups
-Wide front pull-up
-Wide push-up
-Reverse grip pull-up
-Military push-up
-Narrow grip pull-up

Split into groups no bigger than 5-6 people. 5 min per station. 30 seconds in between each.

Trainer: Wayne

Friday 1/20/2012 5:30am-6:30am Workout

110m sprint
hop 1 flight of stairs
10 pushups
repeat 15X

2 min break

30 sec wall sit
30 bench dips
30 jumping jacks

2 min break

Abs:
6 min dead bugs (Hands and feet up in air. drop an appendage for 1 min)
30 crunches

Trainer: Blake

Wednesday 1/18/2012 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)

600m run

Repeat for 60 minutes
Trainer: Keith