How far can you go in 30 minutes?
1, 2, 3, 4, 5, 6, …….
Push Ups with feet elevated
Stability Ball V Up Passes
Jump Lunges
Stability Ball Back Extensions
Sunday, March 31, 2013
Thursday, March 28, 2013
Friday, March 29, 2013
5 Sets of 5 Bench Press
Start at 95lbs and add weight each set
5 Sets of 5 Skull Crushers
Start with 45lbs Barbell and add weight each set
5 Sets of 10 Dips
(Your choice depending on fitness level – bench, bar or ring dips)
Start at 95lbs and add weight each set
5 Sets of 5 Skull Crushers
Start with 45lbs Barbell and add weight each set
5 Sets of 10 Dips
(Your choice depending on fitness level – bench, bar or ring dips)
Wednesday, March 27, 2013
Thursday, March 28, 2013
How far can you make it in 30 minutes?
Run .25 miles
15 Squat Thrusts
30 Dumbbell Thrusters
Run .50 miles
10 Squat Thrusts
20 Dumbbell Thrusters
Run .75 miles
5 Squat Thrusts
10 Dumbbell Thrusters
Run 1 mile
Run .25 miles
15 Squat Thrusts
30 Dumbbell Thrusters
Run .50 miles
10 Squat Thrusts
20 Dumbbell Thrusters
Run .75 miles
5 Squat Thrusts
10 Dumbbell Thrusters
Run 1 mile
Tuesday, March 26, 2013
Monday, March 25, 2013
Tuesday, March 26, 2013
5 Rounds
1 Minute Jump Rope
1 Minute Alternating 1 Arm KB Swings
1 Minute KB Get Up Sit Ups
1 Minute KB Alternating Rows
1 Minute Goblet Squats
Rest 1 Minute
1 Minute Jump Rope
1 Minute Alternating 1 Arm KB Swings
1 Minute KB Get Up Sit Ups
1 Minute KB Alternating Rows
1 Minute Goblet Squats
Rest 1 Minute
Sunday, March 24, 2013
Monday, March 25, 2013
# of Rounds In 30 Minutes
5 x Pull Ups
10 x Push Ups
20 x Side Crunches – Each Side
30 x Frog Jumps
5 x Pull Ups
10 x Push Ups
20 x Side Crunches – Each Side
30 x Frog Jumps
Thursday, March 21, 2013
Friday, March 22, 2013
Rest 60-90 seconds between sets
5 Sets of 5 Deadlifts
Start at 135lbs. add weight each set
5 Sets of Alternating Lunges with Bar
Start at 45lbs add weight each set
5 Sets of 10 Stiff Leg Deadlifts
Start at 45lbs and go up slowly (use this as a stretch in addition to a weight exercise, weight should be heavy but you shouldn’t be straining)
5 Sets of 5 Deadlifts
Start at 135lbs. add weight each set
5 Sets of Alternating Lunges with Bar
Start at 45lbs add weight each set
5 Sets of 10 Stiff Leg Deadlifts
Start at 45lbs and go up slowly (use this as a stretch in addition to a weight exercise, weight should be heavy but you shouldn’t be straining)
Wednesday, March 20, 2013
Thursday, March 21, 2013
4 Rounds
Run/Row/Elliptical .25 miles
10 x Under Bar Rows or Ring Rows
15 x Sumo Deadlift High Pulls (45lbs with barbell or 20kg-24kg with kettlebell)
20 x 4 Count Mountain Climbers
Run/Row/Elliptical .25 miles
10 x Under Bar Rows or Ring Rows
15 x Sumo Deadlift High Pulls (45lbs with barbell or 20kg-24kg with kettlebell)
20 x 4 Count Mountain Climbers
Tuesday, March 19, 2013
Wednesday, March 20, 2013
Treadmill or Outside
Run/Walk 45 Minutes
Walk 5 minutes to warm up (fast paced walk 3.0-4.0 mph on treaadmill)
8 Intervals
Jog 3 minutes (at least 5.5mph on treadmill)
Walk 2 minutes (3.0-4.0mph)
Walk 5 minutes to cool down (3.0-3.5mph on treadmill)
Run/Walk 45 Minutes
Walk 5 minutes to warm up (fast paced walk 3.0-4.0 mph on treaadmill)
8 Intervals
Jog 3 minutes (at least 5.5mph on treadmill)
Walk 2 minutes (3.0-4.0mph)
Walk 5 minutes to cool down (3.0-3.5mph on treadmill)
Monday, March 18, 2013
Tuesday, March 19, 2013
# of Rounds In 30 Minutes
10 x Kettlebell 2 Arm Swings
10 x Kettlebell 1 Arm Power Snatches - Each Arm
10 x Kettlebell 1 Arm Power Clean & Push Press - Each Arm
10 x Kettlebell Level 2 Figure Eights
10 x Kettlebell Overhead Lunge Walks - Each Arm
10 x Kettlebell 2 Arm Swings
10 x Kettlebell 1 Arm Power Snatches - Each Arm
10 x Kettlebell 1 Arm Power Clean & Push Press - Each Arm
10 x Kettlebell Level 2 Figure Eights
10 x Kettlebell Overhead Lunge Walks - Each Arm
Sunday, March 17, 2013
Monday, March 18, 2013
25-20-15-10-5
Burpees
Single Leg N Ups
4 Count Jumping Jacks
4 Count Pass Betweens with Medicine Ball
Jump Squats
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