6/27/2012 wednesday

warm-up:
high knees 400m

1. squats
2. mtn climbers
3. kettle bell swing
4. jumping jacks
5. bent over row
6. push-ups
7. plank
8. wall sit
9. dips
10. OH press
11. lunges
12. ladders
13. decline push-ups
14. tricep ext
15. burpess

45 sec/15 sec rotate

3x

trainer: sarah

6/25/2012 Monday

Warm-up:
1/3mile jog

25 squats
25 crunches
25 dips
25 double burpees (2 push-ups)
30 crunches
2 min step ups
1/3 mile run

repeat 4x in1 hour

trainer: Blake

6/22/2012 Friday

Warm-up: 1/3 mile jog

Station #1:
50 Straddle, Hop up and down (step)
50 Plank jacks with feet on step (step)
50 snowboarders (180 spin on step)
50 sit-ups
Inchworm- 60m


Station #2:
25 eac Single Arm Clean and Press (Kettlebell)
50 Kettlebell swings
30 OH tricep wth lunge
50 Double Crunches
Lateral Plank walk 60m


Station #3:
50 up downs
50 mtn climbers
30 pushups w/side plank
50 bicycles
Standing long jump- 60m


Station #4:
50 Squat toss w/medicine ball
50 Russian Twist w/medicine ball
50 Wall sit w/medicine ball squeeze
25 medicine ball push-ups (alternate each arm)
Bear Crawl 60m

Trainer: Lisa

6/20/2012 Wednesday

Warm-up:jog 1/3 mile

Fabulous 50

50 squats
50 pushups
50 curls/chinups
50 toe touches each
50 lunges each
50 burpees
50 dips
50 situps

run 1 mile

10min abs

Trainer: Tatiana

6/18/2012 Monday

10-minute warm-up:

25 Crunches
jog 30m
Repeat

1. Clean and Press
2. Weighted Toe Touches
3. Windshield wipers
4. Bear Crawl
5. Squat and Throw medicine ball
6. Farmers Walk
7. Jungle Jim Bars
8. Curl Plate Hold
9. Jump Rope
10. Pushup Position on Exercise Ball
11. Rest

2 min each station. Repeat Twice.

Trainer: Regan

6/15/2012 Friday

Warm-up: 1/3 mile jog

Circuit #1:
10x Knees to bar (hanging from pull-up bars)
15x Burpees
10x Weighted Pushups w/tri kickback
40x Weighted locomotive (bent over rows)
10x Pull-ups
30m Broad jump

Circuit #2:
30x Crunches
7x Burpee Thrusters (Burpees with weights)
20x Wide fly pushups
10x Chin-ups
20 plyoball back extensions
30m Full-court weighted lunges

Repeat for hour

Trainer: Cory