Friday, June 28

15 minutes of dynamic stretching

12 minutes cardio as follows:

1 minute walk (10 HR push-ups)
2 minute jog (20 crunches)
3 minute run (30 air squats)
3 minut walk (10 dips)
2 minute jog (20 frog-hops)
1 minute run (30 HR push-ups)

Enjoy the weekend!

Wednesday, June 26

10 minutes of stretching

10 of each light weight for warm-up

Squat
Bench
Dead lift

3 x 3 of above moderate weight.

Monday, June 24

10 minutes stretching

10 pull-ups
10 air-squats
10 dips
50 crunches choice
8 push-ups
8 dead lift (light weight)
8 biceps (choice)
40 second front planks
6 bar pull-ups
6 squat jumps
6 row-kick backs (free weight)
30 second back ext.
4 HR push-ups
4 dead lift.....stretch to floor, bar only
4 bicep curls (choice)
20 crunches

Friday, June 21

Warmup:


400 Walk
100 Fast Run
300 Run
100 Faster Run
200 Run
100 Sprint

50 Ball Sit Ups

Main:

AMRAP 20 Minutes
Start with 2 reps of each exercise and add 2 reps to each round (2, 4, 6, etc)

Dips
Burpees
Bicycle Crunches
Squat Jumps

At the end of each round do a 200 run

**Next week will be a Monday, Wednesday, Friday Schedule

Thursday, June 20

12-8-6-4

Incline bench

Tri-Rope

Bicep Dumbell

Reverse fly (laying face down on bench)

Bench pull-up

Single leg squat with foot on bench- each side

Pull-up bar twist-ups