Daily Workout August 30, 2011
Warm up: jog 3 laps around the courtyard then pencil pushups.
Squats: 15 reps
Pushups: 15 reps
Hurdles: Straight through with high knees 4 times.
(Repeat 3 times)
Walking Twisting Lunges: 15 reps per leg
Bent over dumbbell row: 20 reps
Hurdles: Sideways 2 times through each direction.
(Repeat 3 times)
Straight leg Dead lift: 15 reps
Walking plank: 15 reps
Sprint the courtyard: To pool and back
Walk courtyard to pool and back
(Repeat 2 times)
Cool Down: ankle tilts, toe pulls and ap thoracic glides.
Tuesday, August 30, 2011
Friday, August 26, 2011
TDW with Tim at 11am
The Daily Workout
26 Aug 11
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance: Single Leg Hip Extension and Flexion on BOSU
Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing
Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells
2 mins rest; drink some water
Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Circuit 2
Repeat above exercises for 30 seconds
2 mins rest; drink some water
Grand Finale
Front Plank – 1:30 mins
Warm Down:
Easy jog and stretching
Good Job!
Tim
26 Aug 11
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance: Single Leg Hip Extension and Flexion on BOSU
Tabata 1 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Kettleball Swing
Circuit 1
(30 seconds of each; 10-15 seconds between exercises)
TRX Swimmer’s Pull
Single Leg Planks (hold each leg for a count of 3 secs and alternate)
TRX Lateral Lunge
Dips
Physio Ball Rollout
Single Squats with dumbbells
2 mins rest; drink some water
Tabata 2 (15 secs on / 15 secs off for 8 repetitions in 4:00 mins)
Circuit 2
Repeat above exercises for 30 seconds
2 mins rest; drink some water
Grand Finale
Front Plank – 1:30 mins
Warm Down:
Easy jog and stretching
Good Job!
Tim
Thursday, August 25, 2011
TDW with Nicole at 11am
Warm Up
Round 1:
15 BOSU burpees with front press
20 single arm rope waves
20 TRX single leg squats (10 ea. leg)
20 walking lunges, light jog back
REPEAT 2X
Round 2:
15 BOSU burpees with overhead press
20 single arm rope wave in lunge position (switch legs after 10)
20 TRX High rows
20 reverse lunges, light jog back
REPEAT 2X
Round 3:
20 Bosu mountain climbers
20 double arm rope wave
20 TRX swimmer pull
Light jog to pool and back
REPEAT 2X
Wednesday, August 24, 2011
Lori Brizee has new book out
Lori Brizee's New Book - Lori is our Registered Dietician at the club -
http://www.amazon.com/Healthy-Choices-Children-Guide-Raising/dp/1557259240
"This is just the kind of books parents need!"
"Antidote to the childhood obesity epidemic"
Healthy Choices, Healthy Children: A Guide to Raising Fit, Happy Kids, by Lori S. Brizee, MS, RD, CSP with Sue Schumann Warner
(Paraclete Press / October 1, 2011 / Original paperback / ISBN: 978-1-55725-924-0 / $17.99) is for every parent who worries about how to navigate the world today and raise kids who make good nutritional choices. An easy, engaging, practical guide, Healthy Choices, Healthy Children is filled with tips, recipes, questions and answers, and relevant spiritual wisdom for raising well-nourished, active children.
http://www.amazon.com/Healthy-Choices-Children-Guide-Raising/dp/1557259240
"This is just the kind of books parents need!"
"Antidote to the childhood obesity epidemic"
Healthy Choices, Healthy Children: A Guide to Raising Fit, Happy Kids, by Lori S. Brizee, MS, RD, CSP with Sue Schumann Warner
(Paraclete Press / October 1, 2011 / Original paperback / ISBN: 978-1-55725-924-0 / $17.99) is for every parent who worries about how to navigate the world today and raise kids who make good nutritional choices. An easy, engaging, practical guide, Healthy Choices, Healthy Children is filled with tips, recipes, questions and answers, and relevant spiritual wisdom for raising well-nourished, active children.
TDW at 11 with Jessie
THE DAILY WORKOUT – AUGUST 24TH
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: arm circles, side steps, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, plank walk-out, grapevine, side squats, skips.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
BOSU squat jumps (black side up)
V-sit ball toss
BOSU over and back lunge (blue side up)
Wall tricep push-ups
BOSU alternating knee-to-elbow plank (black side up)
Split jumps
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
BOSU black side up squat
V-sit and overhead hold
BOSU lunge L leg on ball, then R leg on ball
Tricep push-up position with elbows just off wall
Knee to elbow threshold x 2
Forward lunge L leg, then R leg forward
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: arm circles, side steps, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, plank walk-out, grapevine, side squats, skips.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
BOSU squat jumps (black side up)
V-sit ball toss
BOSU over and back lunge (blue side up)
Wall tricep push-ups
BOSU alternating knee-to-elbow plank (black side up)
Split jumps
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
BOSU black side up squat
V-sit and overhead hold
BOSU lunge L leg on ball, then R leg on ball
Tricep push-up position with elbows just off wall
Knee to elbow threshold x 2
Forward lunge L leg, then R leg forward
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Monday, August 22, 2011
TDW with Nicole at 11am
Functional warmup
Then 1 minute on and 20 seconds off of the following:
Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest
Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats
Then 1 minute on and 20 seconds off of the following:
Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest
Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats
Friday, August 19, 2011
The Daily Workout at 11am with Tim
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance Exercise
· BOSU – Hip extension and flexion
Circuit 1
(45 seconds of each; 30 seconds between exercises)
· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 3
Front Plank – 1:30 mins
Warm Down:
Easy walk/jog for 5 mins and stretching
Good Job!
Tim
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance Exercise
· BOSU – Hip extension and flexion
Circuit 1
(45 seconds of each; 30 seconds between exercises)
· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 3
Front Plank – 1:30 mins
Warm Down:
Easy walk/jog for 5 mins and stretching
Good Job!
Tim
Thursday, August 18, 2011
TDW with Nicole at 11am
Functional warmup
Then 1 minute on and 20 seconds off of the following:
Round 1
Kettlebell swings
BOSU crunches
TRX swimmer pull
Kettlebell squats
BOSU push ups
TRX balance lunge with hop
Kettlebell hip hinges
BOSU dips
TRX squat jumps
2-3 minutes rest
Round 2
1-arm kettlebell swings
BOSU oblique crunch
TRX inveted row
Kettlebell front press
BOSU mountain climbers
TRX lateral lunges
Kettlebell bicep curls
BOSU plank
TRX one-leg squats
Wednesday, August 17, 2011
TDW- THE DAILY WORKOUT, every weekday at 11am
THE DAILY WORKOUT – AUGUST 17TH
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, grapevine, skips.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Medicine ball roll and push-up
BOSU balance beam dips (black side up)
Plank jumps
TRX “T” flys
Side-to-side box jumps
Forward lunge to plank
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
Full push-up with one hand on ball x 2
Full single-leg dip on BOSU x 2
Depth squat, then basic plank for 30 seconds each
Hands at shoulder height, fly threshold
Single-leg calf raise
Forward lunge L leg, then R leg forward
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Tuesday, August 16, 2011
TDW with Doug at 11am
Daily Workout August 16
Warm up: jog 3 laps around courtyard then letterball.
Squats: 10 reps
Rope waves: 15 reps
Pushups: 15 reps
(repeat 3 times)
Kettle bell swings: 10 reps
Plank: 1 minute
Rope Snakes: 30 reps
(repeat 3 times)
Sport cord jump and press: 15 reps
Sport cord jump and pull: 15 reps
Seated medicine ball twists: 20 reps
(repeat 2 times)
Cool down: ankle tilts, toe pulls and front lumbar circles.
Warm up: jog 3 laps around courtyard then letterball.
Squats: 10 reps
Rope waves: 15 reps
Pushups: 15 reps
(repeat 3 times)
Kettle bell swings: 10 reps
Plank: 1 minute
Rope Snakes: 30 reps
(repeat 3 times)
Sport cord jump and press: 15 reps
Sport cord jump and pull: 15 reps
Seated medicine ball twists: 20 reps
(repeat 2 times)
Cool down: ankle tilts, toe pulls and front lumbar circles.
Monday, August 15, 2011
TDW - Circuit workout today!
Dynamic warm up
Circuit #1 - twice through, rest 2 min at end before starting again
1. Walking lunges with bar
2. Push up, row, plank walk
3. Side shuffles with band
4. Med ball slam side to side
5. Box jump burpees
6. Side plank
Circuit #2 - twice through, rest 2 min at end before starting again
1. Lunge side bend and press with bar
2. Sprint / jog
3. leg extensions, leg front with band
4. Box jump tricep dips
5. Jumprope
6. Bicycle absCool down and stretch
Circuit #1 - twice through, rest 2 min at end before starting again
1. Walking lunges with bar
2. Push up, row, plank walk
3. Side shuffles with band
4. Med ball slam side to side
5. Box jump burpees
6. Side plank
Circuit #2 - twice through, rest 2 min at end before starting again
1. Lunge side bend and press with bar
2. Sprint / jog
3. leg extensions, leg front with band
4. Box jump tricep dips
5. Jumprope
6. Bicycle absCool down and stretch
Friday, August 12, 2011
TDW - BOSU'S, TRX, AND PONDEROSA'S
TDW - AT 11AM WITH TIM
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance Exercise
· BOSU – Hip extension and flexion
Circuit 1
(45 seconds of each; 30 seconds between exercises)
· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 3
Front Plank – 1:30 mins
Warm Down:
Easy walk/jog for 5 mins and stretching
Good Job!
Tim
Warm-up:
· 5 mins of easy jogging
· Dynamic stretching: Leg Swing, Cobbler’s, Butt kickers, Toy Soldiers, Pike Stretch, Walking Lunges
Balance Exercise
· BOSU – Hip extension and flexion
Circuit 1
(45 seconds of each; 30 seconds between exercises)
· TRX – Crossover Lunge
· Swivel or Medicine Ball for Obliques
· BOSU Push-ups
· Mountain Climbers
· Curl up on Exercise Ball
· TRX – Power Pull
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 2
(45 seconds of each; 30 seconds between exercises)
Repeat above exercises
Aerobic Challenge: 2 min run to Ponderosa tree at 80-90% effort.
2 min rest and water break
Circuit 3
Front Plank – 1:30 mins
Warm Down:
Easy walk/jog for 5 mins and stretching
Good Job!
Tim
Wednesday, August 10, 2011
TDW at 11 with Jessie or DIY
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, plank walk-outs, skips, side shuffle.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Physioball ball pass crunch
Body bar forward raise and squat jump (with bar overhead)
BOSU reverse lunges with weight (blue side up)
TRX oblique dips, arms overhead
TRX suspended tucks
Runner’s deadlift and row
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
Hold ball above hips with the legs, hold upper body crunch to the ball
Overhead hold in full squat position
Reverse lunge off BOSU x 2
Full oblique dip using TRX x 2
TRX tuck position on forearms or hands
Runner’s deadlift with one-arm full row x 2
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, side steps, plank walk-outs, skips, side shuffle.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Physioball ball pass crunch
Body bar forward raise and squat jump (with bar overhead)
BOSU reverse lunges with weight (blue side up)
TRX oblique dips, arms overhead
TRX suspended tucks
Runner’s deadlift and row
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
Hold ball above hips with the legs, hold upper body crunch to the ball
Overhead hold in full squat position
Reverse lunge off BOSU x 2
Full oblique dip using TRX x 2
TRX tuck position on forearms or hands
Runner’s deadlift with one-arm full row x 2
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Tuesday, August 9, 2011
TDW WITH DOUG AT 11AM
Warm up: Jog 4 laps around courtyard, ankle tilts, ankle circles and marching in place.
TRX Row: 15 reps
Ball Push ups: 15 reps
Side Plank: 30 seconds per side
(Repeat 3 times)
Medicine ball jump throw: 15 reps
Rope ladder forwards: 3 times
Rope ladder sideways: 3 time each way
Pike: 15 reps
(Repeat 3 times)
Rope wave: 20 reps
Overhead medicine ball run: to pool and back
Side to side jumps: 15 reps
(Repeat 2 times)
Cool down: front lumbar circles
TRX Row: 15 reps
Ball Push ups: 15 reps
Side Plank: 30 seconds per side
(Repeat 3 times)
Medicine ball jump throw: 15 reps
Rope ladder forwards: 3 times
Rope ladder sideways: 3 time each way
Pike: 15 reps
(Repeat 3 times)
Rope wave: 20 reps
Overhead medicine ball run: to pool and back
Side to side jumps: 15 reps
(Repeat 2 times)
Cool down: front lumbar circles
Thursday, August 4, 2011
Wednesday, August 3, 2011
TDW with Jessie at 11am
THE DAILY WORKOUT – AUGUST 3RD
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, figure four, plank walk-outs, skips, side shuffle.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Seated oblique twist with weight
BOSU over and back jump (blue side up)
Physioball tuck
Bungee resisted forward jump and press
TRX overhead tricep press
Medicine ball squat twist throws
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
V-sit with weight at one hip x 2
Single leg balance on blue side of BOSU x 2
Full tuck on physioball, shoulders over hands
Squat with arms extended at nearly max resistance w/ bungee
TRX overhead tricep with 90 bend at elbows
Sumo squat with straight arm hold at side above shoulder height x 2
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Light jog - 3 minutes.
Functional warm up - 5-7 minutes: heel walk, toe walk, straight-leg toe-touch, forward lunge, reverse lunge, figure four, plank walk-outs, skips, side shuffle.
Circuit 1) 60 seconds of as many as you can do of the following (within reason for speed) with 10 seconds rest between each action:
Seated oblique twist with weight
BOSU over and back jump (blue side up)
Physioball tuck
Bungee resisted forward jump and press
TRX overhead tricep press
Medicine ball squat twist throws
60-120 seconds rest following Circuit 1.
Circuit 2) 20 reps of each action (all actions alternating sides are counted to 40) of the same actions listed above with no rest between all 6 actions.
60-120 seconds rest following Circuit 2.
Circuit 3) Hold contracted position of each action for 30 seconds with 10 seconds rest between each action (30 seconds each side for alt. actions).
V-sit with weight at one hip x 2
Single leg balance on blue side of BOSU x 2
Full tuck on physioball, shoulders over hands
Squat with arms extended at nearly max resistance w/ bungee
TRX overhead tricep with 90 bend at elbows
Sumo squat with straight arm hold at side above shoulder height x 2
60-120 seconds rest following Circuit 3.
Light jog for cool down - 2 minutes.
Stretch - 5 minutes.
Tuesday, August 2, 2011
TDW with Doug at 11am
Warm up: jog 4 laps around the courtyard
Mind\Body warm up: Trace the outside of your visual field with 1 finger,
follow your finger with just your eyes.
Body weight squats: 10 reps
Pushups: 10 reps
Crunches: 20 reps
(1 time through)
Squat jumps :20 reps
Burpees with pushups: 20 reps
(Repeat twice)
1 arm kettlebell squat, curl and press: 10 reps per arm
Side plank: 30 seconds per side
Sideways over hurdles: 3 times each direction
(Repeat twice)
TRX row: 12 reps
Sport cord jump and press:15 reps
Sport cord jump and pull: 15 reps
(Repeat twice)
Cool Down:
Lateral Ankle Tilts
Middlu toe pulls
Front Lubar circles
Anetior\posterior thoracic glides
Thanks,
Doug Christman
Personal Training Director
(541)322-5813
Mind\Body warm up: Trace the outside of your visual field with 1 finger,
follow your finger with just your eyes.
Body weight squats: 10 reps
Pushups: 10 reps
Crunches: 20 reps
(1 time through)
Squat jumps :20 reps
Burpees with pushups: 20 reps
(Repeat twice)
1 arm kettlebell squat, curl and press: 10 reps per arm
Side plank: 30 seconds per side
Sideways over hurdles: 3 times each direction
(Repeat twice)
TRX row: 12 reps
Sport cord jump and press:15 reps
Sport cord jump and pull: 15 reps
(Repeat twice)
Cool Down:
Lateral Ankle Tilts
Middlu toe pulls
Front Lubar circles
Anetior\posterior thoracic glides
Thanks,
Doug Christman
Personal Training Director
(541)322-5813
Monday, August 1, 2011
TDW with Jenny at 11
Warm- Up
Squat Jumps
Plank Rows
Lunges with Bar
Burpees
Med Ball Slam
Side Plank and Reach
Rest 2 min
Circuit #2 – 2 times through, 1 min ea. station
Sprints
Push –Ups
Lunges with Curl
Mtn. Climbers
Med Ball Toss above Head
Side Plank and Reach
Cool Down and Stretch
Squat Jumps
Plank Rows
Lunges with Bar
Burpees
Med Ball Slam
Side Plank and Reach
Rest 2 min
Circuit #2 – 2 times through, 1 min ea. station
Sprints
Push –Ups
Lunges with Curl
Mtn. Climbers
Med Ball Toss above Head
Side Plank and Reach
Cool Down and Stretch
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