CHEST, TRI'S & ROW.
Warm up on the stationary bike for 10 minutes, up and out of the saddle.
Chest press, three sets of 10-12. I used only 20 pounds on each side, total of 85 pounds.
With a partner, one hops on the row machine until the other gets back from a plank walk with push up. Go about 10 yards, then back. Switch. One set each.
Bench dips, set of 30. Suicides, set of two. Repeat for two sets.
Row machine for 5 minutes.
With a resistance band, front raises, palm up. Set of 20, three full sets.
With your hands on step stools (one each hand), push ups, set of 20. Up/downs, set of 10. Repeat for three sets.
Row machine for 5 minutes.
With the heaviest weight you can, I used a 35lb dumbbell, tricept curls, set of 10-12, three sets.
Grab a stability ball and medium weights, butterflies, set of 12, three full sets.
With resistance bands (two) locked around a pole, overhead extentions, set of 20, three sets.
Tuesday, January 25, 2011
Thursday, January 13, 2011
Day 378
MEDICINE BALL ABS.
Warm up with 10 minutes on the stationary bike.
Grab a a partner, mat and a medicine ball (I used the 18lb ball). Partner A runs two suicides (three cones, furthest only about 20yds away) while partner B holds the medicine ball and does jack knifes. Switch. Repeat for three full sets.
Partner A runs a dumpster sprint while Partner B does full sit ups with the medicine ball (holding the ball, rest it on your upper chest, elbows out.) Switch for three full sets.
Partner A runs a small lap while partner B holds a high plank with feet on the medicine ball. Switch. Repeat for three full sets.
Partner A does 20 up/downs while partner B does toe touches with the medicine ball. Switch. Repeat for three full sets.
Both partners sit in full sit up position, facing eachother, feet linked. Pass the medicine ball back and forth, set of 50 (25 with the ball for each of you). Run a small lap (about a quarter mile). Repeat for two full sets.
Warm up with 10 minutes on the stationary bike.
Grab a a partner, mat and a medicine ball (I used the 18lb ball). Partner A runs two suicides (three cones, furthest only about 20yds away) while partner B holds the medicine ball and does jack knifes. Switch. Repeat for three full sets.
Partner A runs a dumpster sprint while Partner B does full sit ups with the medicine ball (holding the ball, rest it on your upper chest, elbows out.) Switch for three full sets.
Partner A runs a small lap while partner B holds a high plank with feet on the medicine ball. Switch. Repeat for three full sets.
Partner A does 20 up/downs while partner B does toe touches with the medicine ball. Switch. Repeat for three full sets.
Both partners sit in full sit up position, facing eachother, feet linked. Pass the medicine ball back and forth, set of 50 (25 with the ball for each of you). Run a small lap (about a quarter mile). Repeat for two full sets.
Monday, January 10, 2011
Day 375
ARMS & ABS.
Warm up with 10 minutes on the stationary bike.
Do each 'station' for two sets, one minute each session:
Skull crushers, with weights. I used a 35lb bar, with 5lb plates, total of 45lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
Toe touches with the medicine ball. I used a 15lb medicine ball. On your back, toes in the air, be sure your shoulders come off the mat.
With resistance bands, bent over rows.
Low plank.
Bench dips, with feet on a stool.
Crunches.
Alternating curls. I used 15lb dumbbells.
Full sit ups.
Now, two sets, only 30 seconds each:
Narrow press. I used 35lb bar, 10lb plates, total of 55lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
V-sit and twists. Sitting on a mat, medicine ball in hand, feet preferably off the ground, twist the ball from side to side, touching your elbow on the ground if you can.
High-low plank. Manuevar from high to low plank.
Bench dips, feet on a stool.
Bicycle crunches.
With 15lb dumbbells, hold them. Keep your arms to your sides, elbows in but slightly forward, bent at 90 degrees.
Full sit ups.
Warm up with 10 minutes on the stationary bike.
Do each 'station' for two sets, one minute each session:
Skull crushers, with weights. I used a 35lb bar, with 5lb plates, total of 45lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
Toe touches with the medicine ball. I used a 15lb medicine ball. On your back, toes in the air, be sure your shoulders come off the mat.
With resistance bands, bent over rows.
Low plank.
Bench dips, with feet on a stool.
Crunches.
Alternating curls. I used 15lb dumbbells.
Full sit ups.
Now, two sets, only 30 seconds each:
Narrow press. I used 35lb bar, 10lb plates, total of 55lbs.
Curls. I used a 35lb bar, with 10lb plates, total of 55lbs.
Sprints. Only about 15yds and back for the full minute...twice.
V-sit and twists. Sitting on a mat, medicine ball in hand, feet preferably off the ground, twist the ball from side to side, touching your elbow on the ground if you can.
High-low plank. Manuevar from high to low plank.
Bench dips, feet on a stool.
Bicycle crunches.
With 15lb dumbbells, hold them. Keep your arms to your sides, elbows in but slightly forward, bent at 90 degrees.
Full sit ups.
Friday, January 7, 2011
Day 372
UPPER BODY ENDURANCE.
Warm up on the stationary bike, about five minutes. Grab a partner. All these exercises should be done as quickly as you can, while keeping proper form.
Per partnership, grab medium (I used 15lbs) and light (back ups were 12lbs) dumbells, and a mat. Partner A, set of 20 shoulder press, set of 20 hammer curls, 20 push ups...partner B, sprint 20 yards and back until partner A is done. Switch. Complete three full sets.
Grab a jump rope, heavy weights (in moderation, its ENDURANCE! I used 20lbs)and a stability ball. Partner A, set of 20 chest press, set of 20 narrow press, then set of 20 hammer curls. Partner B, jump rope until partner A is done. Switch. Complete three full sets.
Grab a medicine ball. With your light weights, partner A, set of 20 front raises, set of 20 bent over rows, and a set of 20 alternating curls. Partner B, deck slams until partner A is done. Switch. Complete three full sets.
Put your medicine ball, stability ball, light weights and jump rope. Grab a 'body shield' pad (I think that is what they are called). Partner A holds the pad. Partner B, sprint 20yds and back, then 10 jabs. Continue this for 2.5 minutes. Switch. Only one time each.
Partner A, grab medium or heavy weights, 30 seconds renegade rows. Partner B, up/downs. Switch. Complete for two full sets.
Warm up on the stationary bike, about five minutes. Grab a partner. All these exercises should be done as quickly as you can, while keeping proper form.
Per partnership, grab medium (I used 15lbs) and light (back ups were 12lbs) dumbells, and a mat. Partner A, set of 20 shoulder press, set of 20 hammer curls, 20 push ups...partner B, sprint 20 yards and back until partner A is done. Switch. Complete three full sets.
Grab a jump rope, heavy weights (in moderation, its ENDURANCE! I used 20lbs)and a stability ball. Partner A, set of 20 chest press, set of 20 narrow press, then set of 20 hammer curls. Partner B, jump rope until partner A is done. Switch. Complete three full sets.
Grab a medicine ball. With your light weights, partner A, set of 20 front raises, set of 20 bent over rows, and a set of 20 alternating curls. Partner B, deck slams until partner A is done. Switch. Complete three full sets.
Put your medicine ball, stability ball, light weights and jump rope. Grab a 'body shield' pad (I think that is what they are called). Partner A holds the pad. Partner B, sprint 20yds and back, then 10 jabs. Continue this for 2.5 minutes. Switch. Only one time each.
Partner A, grab medium or heavy weights, 30 seconds renegade rows. Partner B, up/downs. Switch. Complete for two full sets.
Thursday, January 6, 2011
Day 371
LEGS & CORE.
Bike for 5 minutes, out of the saddle.
With ankle resistance bands, one arm on the wall if necessary, single leg side extentions, count of 20, Switch legs. Still with the ankle bands, Squat walks 20 yards and back. Repeat for two sets.
With ankle resistance bands, walking lunges 20 yards and back. Squats to a count of 10, then hold, then 10 more, hold at 20. 20 squat jumps. Repeat for two sets.
Grab a mat, heavy and/or medium weights, and a step. Holding weights, stationary, alternating lunges, set of 20. On your mat, on your back, crunches, set of 50. On your back, feet straight up in the air, toe touches, set of 50. Repeat for two sets.
With weights either at your side on resting on your shoulders, squats, set of 20. Lay on your side, side crunches, set of 15, switch sides, set of 15. Full sit ups, set of 20. Repeat for two sets.
With the step, fast run ups for one minute. On your back, crunches...one leg crossed over the other, opposite elbow to knee touch, set of 30. Switch knees, set of 30. On your back, one foot on the set, lift your other leg straight to the ceiling, set of 20, holding at 10 and 20 for 10 seconds. Repeat for two sets.
With the step, straddle the step, fast step ups, switching lead foot halfway through the one minute. With the weights, straight leg dead lifts, count of 20. Repeat for two sets.
Bike for 5 minutes, out of the saddle.
With ankle resistance bands, one arm on the wall if necessary, single leg side extentions, count of 20, Switch legs. Still with the ankle bands, Squat walks 20 yards and back. Repeat for two sets.
With ankle resistance bands, walking lunges 20 yards and back. Squats to a count of 10, then hold, then 10 more, hold at 20. 20 squat jumps. Repeat for two sets.
Grab a mat, heavy and/or medium weights, and a step. Holding weights, stationary, alternating lunges, set of 20. On your mat, on your back, crunches, set of 50. On your back, feet straight up in the air, toe touches, set of 50. Repeat for two sets.
With weights either at your side on resting on your shoulders, squats, set of 20. Lay on your side, side crunches, set of 15, switch sides, set of 15. Full sit ups, set of 20. Repeat for two sets.
With the step, fast run ups for one minute. On your back, crunches...one leg crossed over the other, opposite elbow to knee touch, set of 30. Switch knees, set of 30. On your back, one foot on the set, lift your other leg straight to the ceiling, set of 20, holding at 10 and 20 for 10 seconds. Repeat for two sets.
With the step, straddle the step, fast step ups, switching lead foot halfway through the one minute. With the weights, straight leg dead lifts, count of 20. Repeat for two sets.
Wednesday, January 5, 2011
Day 370
CV POWER.
Start on the stationary bike for 5 minutes, off the saddle. Shut it down.
Do each of the following twice, 45 seconds each, 20 second break:
Jump rope.
Row machine.
Sprints, about 20 yds, constant, back and forth.
With a resistance band, punches.
Mountain climbers.
Stationary bike.
With a step, one leg step ups...switch legs for second set.
Weight push (I used two 45lb plates).
Using a step, toe touches.
Suicides with medicine balls (I used 15lb balls). Place the furthest medicine ball only about 15 yards away. Place the other three even between your start point and the furthest ball. Pick the ball up and run it to the start until all are at the start line...run them back into their spots.
Repeat these for one set, one minute each. For the single leg lifts on the step, switch the legs at 30 seconds.
Finish with two large laps (one mile outside) or 10 minutes on a treadmill.
Start on the stationary bike for 5 minutes, off the saddle. Shut it down.
Do each of the following twice, 45 seconds each, 20 second break:
Jump rope.
Row machine.
Sprints, about 20 yds, constant, back and forth.
With a resistance band, punches.
Mountain climbers.
Stationary bike.
With a step, one leg step ups...switch legs for second set.
Weight push (I used two 45lb plates).
Using a step, toe touches.
Suicides with medicine balls (I used 15lb balls). Place the furthest medicine ball only about 15 yards away. Place the other three even between your start point and the furthest ball. Pick the ball up and run it to the start until all are at the start line...run them back into their spots.
Repeat these for one set, one minute each. For the single leg lifts on the step, switch the legs at 30 seconds.
Finish with two large laps (one mile outside) or 10 minutes on a treadmill.
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