What Did You Miss Today? / by Stephen Cooper

Morning Workout…

Morning Workout…

It’s now 11:35 in the morning, and I am going through my daily process.

Before noon I try to send out a copy of the workout we did along with notes and things we may have discussed in class to those who missed. I also check in to see why clients missed…it’s part of the accountability that I provide.

These classes are more like personal training.

Clients are expected to show up on time, and on their planned workout days.

Of course clients may be traveling, and sometimes out sick, but I still check in.

Results don’t come from haphazard attempts…they come through strategic and consistent efforts.

Here’s what we did today, in case you are interested or would like to have a free workout. Enjoy!

October 3, 2018 Class # 2

Equipment needed: jump rope and band/s

Focus: Cardio, upper body, abs

Warm Up: 60 sec

  1. Jump rope

  2. Broad jump

  3. Standing hypertension

  4. One leg pistol

Work: (2x - 30 sec each)

  1. Jump rope/ band chest press

  2. Jump rope/push up

  3. Jump rope/push up from wall

  4. Jump rope/1 arm row with band

  5. Jump rope/other arm row

  6. 5x squat with 5x band biceps curl

  7. 5x broad jump with 5x biceps curl (other arm)

  8. Jump rope/plank hold

  9. Jump rope/crunch

  10. Jump rope/Plank with alternating thigh touches

  11. Jump rope/pike

  12. 60-sec jump rope

Abs: (60 sec)

  1. Cross knee crunch

  2. Flutter kicks, last 10-sec hold


  1. Chest

  2. Back

  3. Shoulders


We talked about a few running related items...

Cute/inspiring Disney movie with Kevin Costner, “McFarland” - https://youtu.be/74eJaVQFybI

Nike's “Breaking2” Documentary, https://www.nike.com/us/en_us/c/running/breaking2

Book, “The Running Revolution Deluxe: How to Run Faster, Farther, and Injury-Free” by Nicholas Romanov, https://www.amazon.com/gp/product/B00K0U6MSE/ref=oh_aui_search_detailpage?ie=UTF8&psc=1