Sun November 11, 2012

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse) 

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Thursday Nov 8th, 2012

Warm up, prehab

Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]

Wall Ball

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set) 

Frogger x 10-15 everytime

Pull ups or Inverted Rows

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches. Today's goal is different - intervals where the intensity is higher for a shorter duration.

Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30

Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.
Stretch, hydrate, stretch.

Wednesday Oct 31st, 2012

Take Stewies lead on this one. I think he nailed it.



Warm up/Pre-hab.
Hydrate.
Stretch.

Pick the bike or TM or Rower
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.
this is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15 at low weight  - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Squats x 15 at low weight

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Friday Oct 26th, 2012

Hydrate/Warm up/Pre-hab

3 sets of each:

Group 1:
Fwd Lunge x 10/side
Rev Lunge x 10/side
Kettlebell Swings x 10

Group 2:
DB Pec Flys x 8
Pushups on Stability Ball x 12 - for increased difficulty try balancing on a stick, for decrease, use two medicine balls or use none...

Group 3:
Bicep curls on TRX x 10
TRX T's/Y's/W's 15

Group 4:
Pull ups x max - but a minimum of 8, doing negatives if you aren't able to complete 8
Mountain Climbers x 30

Group 5:
Wide knee abs x 40
Banana Rock x 30

Get on the bike: you guessed it: Tabata
Get on the treadmill: .................Tabata
This should take a total of less than 10 minutes at the end of the workout, so you should be able to fit it in.

Let me know how tight the timing on this one is when you are done.

Stretch.... hydrate....stretch.

Sunday October 20th, 2012

To the gym.

Warm up / Pre-hab etc.

3 rounds.

Rotating Pushups x 15
Hamstring curls on ball or TRX x 14
TRX Curls or BB/DB curls x 13
Split Squat Jumps x 12
Wide Knee Abs x 22
Shoulder Press x 10
Box Jumps x 9
Pull ups x 8 (if you max out, switch to negatives)
Bicycle Abs x 35


To the stairs!

Set the timer for 15 minutes.
Take a medicine ball to the hose tower.
Alternate between running the stairs/10 wall balls/10 burpees

Walk/cool down until your HR is back to under 120, stretch where you are tight and re-hyrdate.

Thur Oct 18th, 2012

Warm-up, pre-hab etc.

We're starting today similar to last shift:
Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds. Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups (or for 89, max inverted rows)

Cool down, hydrate


 

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Complete 2 Tabatas -on bike or treadmill:

20s work: 10s recovery x 8

Pyramid!

(#reps/set = 10...9...8...7...6...STOP!...Abs..Done) 

-if time allows, or for increased difficulty, add in rounds 5...4...3...2...1

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row
Row/Squat on Bosu
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each rep)
T-Bar Row
Cross Body Plate Drive
Pop Squats
Concentration curls
Step up with knee drive (per side)


3 sets:
Banana Rock x 30
Wide Knee abs x 40