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.

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

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

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.

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

TDW with Nicole at 11am

Come at 11 and try it!!

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.

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

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