Friday, November 27, 2009

Catch up 11.23 - 11.27.09

Monday - Back, legs, abs - supersets & cardio. 1 hr 20 min.

Tuesday - 1 hr cardio, Body Boot Camp 1 hr 15 min.

Wednesday - Chest/Arms, supersets & cardio. 1 hr 10 min

Thursday - Running - warm up and Turkey Trot, 40 min between the two.

Friday - 1 hr 5 min cardio & Back/Shoulders. 36 min yoga.

Tuesday's Boot Camp -

Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, grapevine, lat pulldown arms, skate w/row arms, jumping jacks, prisoner squats, lunges, 3 vinyassas
Circuit #1
Prisoner, front, Y squats
Wide, narrow, diamond pushups
Bicycle crunches
Repeat 3X

Cardio Interval
In & out squat jumps
Jumping jacks

Circuit #2
Dumbbell swing squat
Sumo squat w/front raise
Low bicep curl
Ultimate crunch
Repeat 2X

Cardio Interval
Lateral hops
Front kick-back kick

Tabata: Squat w/weights 20, upright row 10
Circuit #3 (Partner Drills)
Stand up
Medicine ball woodchop ea side
Medicine ball twist/pass
Lunge & pass
Sit up & pass

Cardio interval (benches)
Fast feet
Straddle jack up

Circuit #4 (benches)
Step up w/leg lift
Reverse lunge w/press
Triceps dips
Dumbbell pullover
Bench jackknife
Repeat 2X

Cardio Interval (benches)
Step kick alt sides
Box jumps

Commando crawl

Circuit #5 (mats)
Hydrant series
Low plank


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