ANNOUNCEMENTS

Welcome!

Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Holiday Survival.

Our training focus, for the next month or so, will be high metabolic workouts. Fat burners. We'll deflate your snow tire.


Here is a basic tip: Aside from watching your intake....Short, daily, high intensity workouts (like mine) have a tremendous impact. Even just 15 minutes - give or take. If you can't do all of one of my workouts - take one section and crank it out. You have 15 minutes.

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

Wednesday, November 30, 2011

30 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down

Monday, November 28, 2011

28 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

28 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Friday, November 25, 2011

25 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups


5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min


Cool down/ stretch

25 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Wednesday, November 23, 2011

23 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist

Cool down/ stretch

23 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pull up Pyramid: X (3’s) 3-12-3

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Monday, November 21, 2011

21 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings

Cool down/ stretch

21 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Friday, November 18, 2011

18 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls

Tabatas (:20 move/ :10 rest) X 8

• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead

Cool down/ stretch

18 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Wednesday, November 16, 2011

16 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

16 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Monday, November 14, 2011

14 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:

• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups

Cool down/ stretch

Friday, November 11, 2011

11 November Advanced Core (Obj: Power)

Warm up well


6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10

11 November Conditioning Core (Obj: Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

Wednesday, November 9, 2011

9 November Advanced Core (Obj: Power)

Warm up well


5X
• Manmakers 6
• Marine Pushups 3

Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups

9 November Conditioning Core (Obj: Power)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60

*alternate l/r each set

Cool down/ stretch

Monday, November 7, 2011

7 November Advanced Core (Obj: Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60

Cool down / stretch

7 November Conditioning Core (Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch
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