fri 7-1-11 work outs

warm up run 200 m 5 push up 10 sit ups 15 squats 3x

7 vertical high jumps 1 min run and 11 burpees

thursday 6-30-11 work outs

warm up run 200 m 20 toe touches 10 jump squats 3 x

21-15-9 dips off table or chair push up and jump lunges

wed 6-29-11 work outs

warm up 5 jump lunges run 100 m 3 rounds

100 squats for time

tues day 6-28-11

warm up 3 push ups 25 jumping jacks and 5 jumping on one leg do both sides 3 rounds

100 push ups for time

mon 6-27-11 workouts

warm up 5 burpees 10 squats 5 pushups 3 rounds

21-15-9 of burpees push ups and squats

6-26-11 Iron man CDA

REST for everyone except me I am doing an Iron man It is going to be awesome.

sat 6-25-11 work out

warm up 10 jumps knees to chest run in place knees hight for 3 mins 2 rounds
run for 45 min for distance

friday 6-24-11 work out

warm up 10 vertical jumps on toes 10 squats 10 push up 3 rounds

15 long jumps 15 squats 200 m run 3 rounds

thursday 6-23-11 work out

warm up 5 side lunges each way. 100 m run 5 push ups 3 rounds

20 walking lungs 10 burpees 4 rounds for time

wed 6-22-11 work out

warm up run 100 m 25 toe touches and 25 jumping jacks 3 rounds

do 100 walking lunges run 200 m then do 100 more lunges

tues 6-21-11 work outs

warm up 5 push ups 10 situps 15 jump squats 3 rounds

1 burpee 10 push ups next 2 burpees 9 push up and so on till you do 10 burpees 1 push up.

monday 6-20-11 work outs

warm up 10 jump lunges 10 push ups and 20 jumping jacks

on the min. for 15 mins  1 squat 3 sit up and 3 push ups but and 1 extra squat every min. so on min 2 you do 2 squats 3 sit ups and 3 push ups on the 3rd it is 3 squats and so on and so on

sun 6-19-11 work outs

warm up 10 squats 20 toe touches and 25 jumping jacks 2 rounds

100 steps of walking lunges

sat 6-18-11 work outs

warm up 5 side lunges each way run in place for 1 min 4 round
10-9-8-7-6-5-4-3-2-1- sets of sit ups and 100 meter sprint between sets

If you dont know what a 100 m is run for 45 sec

fri 6-17-11 work outs

warm up 5 lunges each side 5 push ups and 30 mountain climbers

10 jump lunges 10 v-ups 10 push up 3 rounds

thurs 6-16-11 work outs

warm up 5 burpees 10 pushups 15 squats

do 1 burpee then 1 pushup then do 2 burpees  then 2 push ups and 3 burpees then 3 push ups and so on till you hit 10 and if you need more go back down the latter

wed 6-15-11 work outs

warm up 25 toe touches and 25 jumping jacks 3 rounds

for time 100 sit up

tues 6-14-11 workouts

warm up run for 10 min and every min do 3 push up

Then do 100 push ups for time

mon 6-13-11 work outs

warm up 25 jumping jacks and 10 lunges each leg 3 rounds

Then do 200 squats for time

sunday 6-12-11 work out

warm up 10 min jog
run a 5k time trial if you dont know how far 3 mils is the if you run slow it will be about 40 to 45 mins and if you are med fast it will be between 21 and 30 mins and if you are fast it will be between 16 and 20

sat 6-11-11 work out

warm up 3 rounds 25 jumping jacks and 25 toe touches

1 v-up 1 burpee 2 v-ups 2 burpees and so on go to 11

fri 6-10-11 work out

warm up 5 push ups and 5 lunges on each leg

10 push ups 10 squats 10 rounds

thrus 6-9-11 work outs

warm up 3 round of 5 push ups and 10 lunges on each leg. Then do 10 burpees with every burpee you add a push up. first one 1 burpee 1 push up 1 burpee 2 push up 1 burpee 3 push up and so on and so on

wed 6-8-11 workouts

warm up 3 rounds of 10 toe touches and 10 vertical jumps

10 burpees and 1 push up then do 9 burpees and 2 push ups and 8 burpees and 3 push ups and so on and so on till you hit 10 push ups and 1 burpees

tue 6-7-11 work out

warm up 3 rounds of 10 burpees 10 push ups and 10 squats

3 rounds of 50 sit ups then run 400 meters if you dont know what 400 m is run for like 2.5 mins

mon 6-6-11 work out

warm up2 rounds of  10 toe touches 10 squats
scene it is my 40th b day today I guess the magic numbe is 40 for the day so that means lots of reps.
4 rounds of 10 burpees 10 jump squats 10 jump lunges and 10 vertical jumps

rest for 40 sec. then 40 jumping jacks.

sunday 6-5-11

warm up + 12 rounds for time 10 burpees 10 leg lifts

sat 6-4-11 work outs

warm up + 50-35-15 leg lifts push ups sit ups for time

friday 6-3-11 workouts

warm up+ 21 push ups 42 squats 15 push ups 30 squats 9 push ups 18 squats 1 round for time  

thurs 6-2-11 workouts

warm up+ 3 vertical jumps 3 squats 3 long jumps 5 rounds