Today's Workout (809/#12) by Stephen Cooper

Warm up

Frankenstein walk

Handstand walk outs



Gate swings


TRX power pull


TRX suspended lunge

Close grip push up

TRX side plank

Bulgarian split squat (back foot on bench)

TRX ab reach outs

Bicycle crunch

TRX biceps clutch

X body mountain climber

Seal push ups

Side iso-crunch

Elbow to knee crunch

Hip raise with crunch

Scissor kicks with shoulder lifted

Today's Workout (809/#11) by Stephen Cooper

Warm up

High knee run with medicine ball

Banana rock

Medicine ball jumping jacks

Backwards frog jumps

Max height wall jump touches


Push up with thigh touch

1 leg pistol with medicine ball press

Pop up with jumping jack

TRX chest press

TRX low back row

Mountain climber with push up

TRX biceps

TRX triceps reverse extension

Crunch 5x. leg lift 5x, diagonal crunch 5x

Figure 8 with both feet together

Straight arm crunch

Oblique crunch

Today's Workout (809/#10) by Stephen Cooper

Warm up

Wall ball

Double lunge

KB high pull

Jump rope



Walking lunges with dumbbells overhead

elevated feet push ups

crunch with weight

frogger stretch

back extension

hold in skiers crouch

1 leg hamstring curl from bench

medicine ball complex, 10x cross right, 10x cross left, 10x clean, 10x swing

wall sit

30 sec side bridge/30 sec. middle/30 sec. side

hip swivel-stretch

weighted step ups on bench

split squat with kb row

floor wipers

Today's Workout (809/#9) by Stephen Cooper

Step ups

Plyo push ups, in and out

Ski hops

Dips on wall

Walking lunges

KB chest press

Medicine ball front shoulder raise

KB high pull

Tuck jumps

KB snatch

Stair run

Lateral shoulder work with partner

KB swings

1 leg hip ups with MB

Crunch up with partner holding legs in "V"

Crunch up touching partners shoulder, aleternating

Flutter kicks

Today's Workout (809/#8) by Stephen Cooper

Forward lunge with forearm to instep

Backward lunge

Windshield wipers


Inverted hamstring

"T" push up

V ups

Low static lunge pumps 1"

Pullover with KB

Plank to push up

Lateral lunge with medicine ball touch


Goblet squat with KB

Feet up 1" crunches




patty cake plank

Side plank with arm toss

Crunch with push down

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



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