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