March 16, 2012

First: Find a motivation:

Warm up/Pre-hab

========================================================

15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Box Jumps x 20 OR Skipping x 60 secs OR Step ups x 20 (can also be done with knee drive 10/s)
**OR run the stairs twice at 88 / once at 89**
*******no rest in between!***********
#2)Olympic Bar Pushes x 10/s -once you're comfortable, do this as a full body, multi-joint exercise
{See how many rounds of these two activities you can get in before you run out of time}
========================================================
3 sets of each:

#1)TRX T's & Y's & W's x 15 reps total(video just shows Ts/Ys, see if you can figure out the W's)
#2)Stability Ball Pushups -tempo is important, slow is good on this one
#3)Medicine ball front raise x 10 (or kettlebell)
=========================================================
3 sets of each:
#1)Plate Pull Over x 15-20
#2)Bent over row x 10 or Reverse Row (done hanging from the olympic bar with feet on ball)
#3)21's (bicep curls, 7 from bottom to 90˚, 7 from 90˚ to top, 7 with full range of motion)
=========================================================
Tabata Abs x 3! sets

Video References:


Med Ball Front Raise: