TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 21ST

Light jog - 5 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.

Genetic Testing for Sport Talent Identification

Bottom Line - it's not reliable and has a long way to go - not in your lifetime.
http://www.multibriefs.com/briefs/acsm/active9-20.htm

Can I just say - What is wrong here? People get a grip!!! I've been in this fitness industry for close to 20 years and I just have to say there's so much more than genetics - DUH!!!! I mean if you're healthy and you can move your body then you can train and you can practice and you can improve - there's no shortcut, there's no magic pill and if there is - what do you think the consequences are? I'm so tired of people wanting the instant results without doing any practice, why is fitness and health any different than any other skill? WAKE UP PEOPLE - DON'T BELIEVE THE FRICKIN HYPE - GET A GRIP!

What about the 10,000 hour / 10 year rule? What about practicing and moving so that the body and mind learn together and wire together? Plus, lots of other factors environmental, lifestyle etc. that go into making a person good at what they do.

TDW with Tim at 11 a.m.

The Daily Workout
16 September 2011


Warm-up:
· 5 mins of easy jogging and dynamic stretching

Tabata 1 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 1
(2 circuits, 30 seconds of each; 10-15 seconds between exercises)
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Tabata 2 – 20 secs on / 10 secs off for 4 mins
Kettlebell Swing

Circuit 2
· Burpee Box Jumps
· TRX – Triceps Press
· Single Leg Side Plank with Twist
· Lateral Jumps
· TRX – Chest Press
· Physio Ball Curl and Rollout

2 mins rest and drink water

Strong Finish
Box Jumps – 30 secs
Front Plank 1:30 mins

Warm Down:
· Easy walk/jog for 5 mins and Sun Salutation stretch

TDW with Jessie at 11 AM

THE DAILY WORKOUT – SEPTEMBER 14TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, high knees, forward lunge, reverse lunge, side shuffle, grapevine, skips for speed, skips for height.

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:

Bungee resisted cone run (or substitute forward sprints and backward shuffle)Bodybar plank to overhead tricep pressPhysioball single leg hip raisesSide "star" planksOverhead medicine ball throwsTRX side abdominal tucks

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 squat at 90% max stretch in the bungee
Plank, feet close together, then overhead hold, bent elbowsPhysioball single leg hip raise x 2Side "star" planks x 2Overhead ball hold, arms straightTRX side abdominal tucks x 2

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Nicole at 11am

September 13th Daily Workout
Easy jogging around courtyard for 5 minutes
Functional warm up 5-10 minutes
Weight Circuit 1:
Kettle bell swings
Plank jacks
Front raise
Squats with dumbbell
Cardio circuit 1:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 2:
Kettle bell squats
Back pocket plank
Lateral raise
Dumbbell shrugs
Cardio circuit 2:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Weight Circuit 3:
Kettle bell one arm swings
Plank with leg lift
Internal rotation
Supermans
Cardio circuit 3:
30 seconds mountain climbers
30 seconds jumping jacks
30 seconds burps
30 seconds sprints
Finish with stretches!
Nicole

TDW with Tim at 11am!

The Daily Workout
9 September 2011


Warm-up:
· 5 mins of easy jogging and dynamic stretching

Balance: Hip extension and flexion on BOSU; 1 min on each leg

Circuit 1
(30 seconds of each; 10-15 seconds between exercises)

TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Rest 2 minutes and drink water

Circuit 2
TRX Power Pull
Box Jumps
Single Leg Planks on BOSU
BOSU Single Leg Squats
Cross over Push-ups on aerobic step
V-ups

400 m run (at 80-90% effort)

Warm Down:
Easy jog for 5 mins and stretching

TDW with Jessie at 11am

THE DAILY WORKOUT – SEPTEMBER 7TH

Light jog - 5 minutes.

Functional warm up - 5-7 minutes: arm circles, heel walk, toe walk, straight-leg toe-touch, butt kickers, high knees, reverse lunge, 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:

Alternating reverse lunge and bicep curlBent-over row (focus on slow release)Weighted supermanLateral jump and single leg squat (use a hurdle)Straight leg reverse crunchesSingle leg hip lift

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).

Lunge R leg and full curl, then L leg and full curlHalf-squat, flat back and 45 degree bend and full row
Superman with hands and feet off the floorSingle-leg squat L leg, then R legReverse crunch, hips and shoulders off the groundSingle-leg hip lift R leg, then L

60-120 seconds rest following Circuit 3.

Light jog for cool down - 2 minutes.
Stretch - 5 minutes.

TDW with Doug at 11am

Warm up: Jog 3 laps around the courtyard then coordination chart.

Box jumps: 10 reps
TRX pushup/pike: 15 reps
Rear dumbbell fly: 15 reps
(Repeat 3 times)

Side to side box jump: 10 per side
TRX row: 15 reps
Dumbbell fly on ball: 10 reps
(Repeat 3 times)

Lunge jumps: 10 reps per leg
TRX curl: 10 reps
TRX triceps extension: 10 reps
(Repeat 3 times)

Cool down: Ankle tilts, toe pulls and front lumbar circles.

TDW with Tim at 11am

The Daily Workout
2 Sep 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

TDW for Sept 1st with Doug at 11am

Daily Workout September 1, 2011

Warm up: March to pool and back touching your hands to opposite foot, then finger saccades.

Rope ladder: forwards 4 times through.
Squat jumps: 15 reps
Alternating hand Medicine ball pushups: 10 each arm.
(Repeat 3 times)

Rope ladder: sideways, 2 times each direction.
TRX pullover: 15 reps
Dumbell shoulder press: 15 reps
(Repeat 3 times)

Rope ladder: pattern 2 times through.
Side plank: 30 seconds then thread the needle for 10 reps.
TRX curls: 10 reps, TRX triceps press: 10 reps
(Repeat 3 times)

Cool down: Walk to pool and back 2 times, then full ankle circles, hip circles and shoulder circles.