Today's Workout (809/#7) Sprints and Abs by Stephen Cooper

Forward skip with arm circles

Backwards skip with arm circles

Lateral shuffle with tall arms (like jumping jacks)

Single leg squat 8x then sprint

Forward skip with arm swing across body

Backward skip with arm swing across body

Forward skip with single arm across body

Backward skip with single arm across body

4x wide outs (like bottom portion of jumping jacks), then sprint

4x speed skaters then sprint

10x double mountain climbers then sprint

Backwards run heel to butt

10x mountain climbers out then sprint

Backwards run  heel to butt

1 leg squat touch

Straight leg raise and hips up, straight arms above head advanced

Medicine ball toss with partner, feet off ground

Heels in and out, circles with medicine ball

Straight leg reach up with or without medicine ball

3 plane hamstring stretch (up, out, over)

Today's Workout (809/#6) by Stephen Cooper

Hold each for 1 min:

handstand or modified push up

side plank

squat at bottom

plank

.....

straight leg crunch

......

oblique wall ball throw 

push up with dips

kb swings

jumping jacks

TRX rows

push ups

TRX chest press

double unders

TRX sprinters

turkish get ups (modified)

kb wiaters walk

crunches

Today's Workout by Stephen Cooper

Warm up (2x 60 sec.)

Partner "tag"

Single leg balance with reaches

Lateral lunges

Walk outs with push ups

Workout

Medicine ball cleans

Double Unders (jump rope)

Standing KB row

Front squat with KB

Broad Jumps

Partner assisted hamstring curls

Medicine ball slam with hops

Dips

Mountain climbers

KB push press

Banana rocks

Stretches

Partner assisted triceps stretch

High Intensity Cardio Workout for You From Bruce Lee by Stephen Cooper

Here's a high intensity cardio that you can do on your own.

I just read about this workout from Bruce Lee's The Art of Expressing the Human Body.  And if you are wondering, yes that is what I do with my time all day.  I love reading about training and human possibility.

According to the book this workout was one of Lee's favorite interval training programs.

Here's the workout:

-jog x 60 seconds
-run (sprint) x 30 seconds
-walk x 60 seconds

Build up to 10-20 rounds, and you've got an incredible workout.  I'm definitely going to give this one a try myself.

 

Today's Workout by Stephen Cooper

Warm Up (60 sec. each set, 2x)

sit up with 1-2 punch

burpees

hindu sqauts

lateral hops

high butt shoulder push ups

Workout (2x 60 sec.)

jump squats (fingers laced, knuckles touch ground)

wall sits

split squats (fingers touch ground)

wall sits

dips on mat, 1 leg out straight

Cardio (2x 90sec.)

jump rope

kb swings

Finish (2x 60 sec.)

walking lunges

burpee with broad jump

bear crawl

plyometric push up