Warm up:
- 5 push ups
- 10 high kicks on each leg
- 25 jumping jacks
- 3x
- 10 dips on bench or chair
- 10 backwards lunges on each leg
- 10 burpees
- 10 push ups feet elavated
- 4x
------------------------------------------
Friday, September 30, 2011
10-1-11
Warm up:
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Thursday, September 29, 2011
9-30-11
Warm up:
- 5 burpees
- 10 vertical jumps
- 15 squats
- 3x
- 10 burpees
- 1 long jump
- 9 burpees
- 2 long jumps
- and so on until you do 1 burpee
- 10 long jumps
------------------------------------------
Wednesday, September 28, 2011
9-29-11
Warm up:
- run 200 m
- 5 push ups
- 10 lunges each leg
- 3x
- 20 jump lunges
- 10 clapping push up
- 5 burppees
- 3x
------------------------------------------
Tuesday, September 27, 2011
9-28-11
Warm up:
- jumping jacks 25
- squats 25
- run 200 m
- 3x
- 100 squats
- run 800 m
- 4x
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Monday, September 26, 2011
9-27-11
Warm up:
- 10 push up
- Samson stretch 1 min on each leg
- arm rotation 100 forward 100 backwards
- 3x
- 10 hand stand push up (or just reg push ups)
- 20 lunges
- 30 squats
- 3x
------------------------------------------
Sunday, September 25, 2011
9-26-11
Warm up:
- 20 sit ups
- 10 leg lifts
- 1 min plank
- 3x
- 21-15-9
- v ups
- leg lifts
- bicycles
- sit ups all the way up
------------------------------------------
Saturday, September 24, 2011
9-25-11
Warm up:
- 15 squats
- 15 mountain climbers
- 30 jumping jacks
- 3x
- 21-15-9
- jump squats
- push ups
- v ups
------------------------------------------
Friday, September 23, 2011
9-24-11
Warm up:
- 15 mountain climbers
- 25 squats
- 25 jumping jacks
- 3x
- 10 jump lunges
- 20 push up
- 20 squats
- 10 dips
- 2 rounds
------------------------------------------
Thursday, September 22, 2011
9-23-11
Warm up:
- 25 jumping jacks
- 5 dips on a chair or bench
- 15 squats
- 10 pushup
- 15 dips
- 25 squats
- run 200 m
- 3 rounds
------------------------------------------
Wednesday, September 21, 2011
9-22-11
Warm up:
- run 200m
- 5 push ups
- 10 lunges
- 3x
- lunge 100 steps at every 10 lunge do 10 pushups
------------------------------------------
Tuesday, September 20, 2011
9-21-11
Warm up:
- 5 push up
- 15 squats
- 25 jumping jacks
- 3x
- 12 rounds for time
- 10 burpees
- 10 leg lifts
------------------------------------------
Monday, September 19, 2011
9-20-11
Warm up:
- run 200 m
- 10 push up
- 15 squats
- 3x
- 10 push ups
- 30 squats
- 5 push ups
- 15 squats
- 10 push ups
- 30 squats
------------------------------------------
Sunday, September 18, 2011
9-19-11
Warm up:
- 5 vertical jumps
- 5 push ups
- 25 toe touches
- 25 jumping jacks
- 3x
- 10 burpee long jumps
- 10 push ups
- 10 squats
- run 200 m
- 5 x
------------------------------------------
Saturday, September 17, 2011
9-18-11
Warm up:
- run 200 m
- 25 toe touches
- 15 squats
- 10 push ups
- 3x
- 5 push ups
- 5 squats
- 5 sit ups
- 20 rounds
------------------------------------------
Friday, September 16, 2011
9-17-11
Warm up:
- 25 jumping jacks
- 5 push ups
- 10 lunges
- 3x
- 15 dips of a chair or bench
- 20 lunges ( 10 each side )
- 10 push up
- 3 x
------------------------------------------
Thursday, September 15, 2011
9-16-11
Warm up:
- 10 lunges each leg
- 5 push ups
- 15 squats
- every min do one squat the second min do 2 and 3rd do 3 and so
- untill you cant finish in the min
------------------------------------------
Saturday, September 10, 2011
9-11-11
Warm up:
- Rest day for the 10 year annaversiary
Friday, September 9, 2011
9-10-11
Warm up:
- 5 push up
- 10 squats
- run 200m
- x3
- 10 push ups
- 10 sit ups
- 10 squats
- 10 rounds
------------------------------------------
Thursday, September 8, 2011
9-8-11
Warm up:
- walking lunges 10
- 25 jumping jacks
- 10 push ups
- 3 x
- 15 burpees
- 20 lunges
- 25 squats
- run 200 m
- 3x
------------------------------------------
Wednesday, September 7, 2011
9-8-11
Warm up:
- push ups 10
- lunges 10 (each leg)
- run 200 m
- 3x
- 10 burpee long jumps
- 15 push ups
- 3x
------------------------------------------
Tuesday, September 6, 2011
9-7-11
Warm up:
- 10 squats
- 200 m run
- 10 push ups
- 3x
- 21-15-9
- jump squats
- dips off a chair or bench
- jump lunges
------------------------------------------
Monday, September 5, 2011
9-6-11
Warm up:
- 5 burpees
- 10 push ups
- 25 jumping jacks
- 3 x
- 10 burpees
- 1 push up
- 9 burpee
- and so on till you do 10 push ups and 1 burpee
------------------------------------------
Sunday, September 4, 2011
9-5-11
Warm up:
- 5 push up
- 10 squats
- run 200 m
- 3x
- 10 push ups
- 10 squats
- 10 rounds
------------------------------------------
Saturday, September 3, 2011
9-4-11
Warm up:
- 5 burpees
- 25 jumping jacks
- 3 rounds
- 10 burpees
- 10 100 m sprints
- for time
------------------------------------------
Friday, September 2, 2011
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