April 17, 2009 W/U
hgh knees, "A" skips, frankenstein walks, jumping jacks, seal jumping jacks
W/O
jumpe rope
mb slam
rest
lateral lunge with KB
diag row to shoulder press
forward lunge with KB tricep extenstion
rest
spiderman crawls on mat
medicine ball 1 leg PNF patterns
rest
ab crunch with heel on toes
standing twiters with MB
crunch up with 1 leg up off ground
daily workout April 14, 2009 Warm ups
med ball shuffle
punching
workout
deadlifts, broad jumps, weighted sit ups
rest
kettlebell chest press,reverse knee crunches,dips
rest
ab bridge 20 sec. mid, and sides, push ups, flutter kicks
April 10, 2009 warm up
high knees, butt kicks, sprints
workout
shoulder press,should press "Y", shoulder press nose to out, internal-external rotation, arm circles
AMAP push ups in 2 min
mountain climbers 3x30 sec
rest 30 sec
stability hold 3x45 sec
rest 45
bent knee lift,fire hydrant,straight leg lift,st leg inner circles,st leg outter circles, hamstring lift all 3x25 reps
rest 30 sec
glute lift 3x25
get ups 10x
100 jumping jacks
April 8, 2009 Warm up
4x ab bridge walk up, 30 sec crunches - no rest
air squats
renegade man makers
knee up pull ups
Workout
dead lifts
1 arm press
suicides
pike crunch
farmers lunges
back extensions
weighted russian twist
wt crunch ups
daily workout April 8, 2009 TRX
suspended lunge
jump rope 30sec
back row
jump rope
suspended push up
jump rope
biceps curl
jump rope
side plank
jump rope
suspended burpee
y shoulder raise
scorpion kick (did not do)
preacher tricep
suspended pike (did not do)
old school crunch
jump rope 2 min.