]]>Equipment needed: TRX, Jump rope
Warm up
Tai chi twist
Overhand reach overs
Hand walk out, feet walk in
Plie squat
Seal jacks
Workout
(2 groups)
Group one, TRX
Single leg squat with single arm row (L leg - R arm, cross body)
Biceps clutch
Triceps extension
Push up ( advanced isometric holds at top and bottom of push up)
Pendulum swings (advanced, trainer claps and client holds mid way swing)
Single leg runners
Double leg tucks
Plank
Supine crunches with heels in loops
Group two, jump rope
For this group we rotated between jump rope and crunch/core exercises
Both groups come together in partners
One person in the supine position gripping partners ankles, then person on ground brings feet up and tries to touch ground near opposite shoulders
]]>Warm up
Total body warm stretch reach ups
Alternate lateral side stretches
Inner thigh lunge/stretch
Plie squat
Workout
Squat while holding weight
Squat with medicine ball chop
Jog in place while holding weight, 30 sec out to R side/ 30 sec out to L side
Jumping jack with should press
Jumping jack with lateral shoulder raise
Squat with press and calf raise
Burpee, jump over mat, then burpee (back and forth jumps over mat)
Mountain climbers
Push up
Pike push ups
Platypus (half squat walk while holding weight locked out overhead)
Push up with alternate foot lift
Skull crusher from ground
Bent over shoulder flye
Alternating forward lunge with bicep curl
Prone scissors
Stretch
Seated shoulder stretch
]]>
Warm up
Tai chi arm swings
Snowboard hops
One leg deadlift
Bird dogs
Plie squat
Workout (45 sec work/15 sec rest)
Kettlebell exercises
Overhead press 8x
"Y" press 8x
Cross overhead press 8x
(all 3 of these exercises are done back to back for the 45 sec work period)
8x each
Alternating biceps curl
Alt rows
Cross uppercuts
8x each
Alternating reaching lunges - front, lateral, rotational
8x each
Front lunge to press, lateral lunge with press, rotational lunge with press
Squat with overhead press
60 sec rest
Leg series (45 sec work/15 rest)
Speed square
Jump squat
Alternate lunges
Alternate split jumps
Jump squat
60 sec rest
Medicine ball/ tubing
Alternate push up on medicine ball
Speed biceps curl with band
Med ball ab exchange
Med ball slams
Med ball shuffle (tapping one foot as you jump over ball)
Frog pose - relaxion
1-2 sets of 60 seconds each
bent over arm circles
one leg swings
hula hoops
leg hops (30 sec. side to side, 30 sec front to back)
Workout
1-2 sets of 60 seconds each
TRX standing roll outs
jab/cross with gloves and mitts
push ups with alternating shoulder touches
TRX standing chest press
kimoura sit up
power sit up
TRX pendulum plank swings
uppercut/hook
one leg glute bridge hold
TRX scissors (heels in loops, on back, hips up, legs straight, legs open close like scissors)
triangle choke crunch ups
TRX hamstring runners (same position as above, but legs alternate like marching)
leg raises with heel tap
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]]>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
]]>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
]]>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
]]>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
]]>