Today's Workout (909/#9) by Stephen Cooper

jump rope

snow boarders

jumping jacks

side kicks

jump rope

lateral lunge/sumo

farmers carry with kb

standing tuck jumps

mb slams


alligator push ups

walking kb swings

decline push ups from bench

hindu squats

Bulgarian split squats from bench


hamstring curls on mb

seal jack

plie kb squat

mb reach and crunch

mb reverse crunch

straight leg crunch

Today's Workout (909/#8) by Stephen Cooper

30/5/30  30 sec. side plank, 5 push ups, 30 sec side plank

seal jumping jacks 

clapping push ups

jump rope

split jumps

TRX chest press

1 leg squat 8x then sprints

TRX back row

4x hops in and out then sprints

TRX speed jumnps

10x double mountain climbers, then sprint

TRX plank

partner hamstring curls

Today's Workout (909/#7) by Stephen Cooper


heels to butt stretch

crossover lunge

lateral hops

inverted hamstring

single leg front and back hops

single leg hops side to side

bridge marching

step ups

kb renegade row

partial lung pumps

kb swings

"t" push ups

1 arm kb squat

kb clean

prone cross to toe touch

kb chest press

static squat with in and out jumps

plank with alternate arm and leg reaches

Today's Workout (909/#6) by Stephen Cooper

walking lunges

walk the mat



bird dog

dive bomber push ups

offset push ups

elbow to instep lunges

side plank

one leg reach

quad squat with 15 seconds slow descent


squat with 15 sec. slow descent


inverted hand press, 3 5 second holds at three levels

one leg deadlift with 3, five second holds



windshield wipers

"v" hold

Today's Workout (909/ #5) by Stephen Cooper

5x 60 sec.

Trinity squat, advanced hold in down position

Shoulder ab curl ups  / pike with knees and feet up

Screwing arm press ups, rolling on shoulder

Tabata 20/10  8x

mountain climber / with squat

knee turck jumps / prisoner

leg swoops (break dancers)

quad (frog) push up (quad press)

4x 30 second sprints with 60 sec. jogs

Today's Workout (909/ #3) by Stephen Cooper

Prone leg raise, heels together, toes out, hold for 10 seconds

Hip extension, up and hold for 10 seconds

Breathing squats, exhale down, 4 second pause, 4 seconds up

McKenzie Press up, exhale up

Fish, lie on back, inhale, pcik up chest

cross srawl

TRX low pull from ground

1 arm kb squat

TRX push up or chest press

lateral lunge with mb

TRX biceps clutch

kb deadlift

TRX tricep

jumping jacks

TRX shoulder


simple oblique crunch

in and out crunch

4 point tummy vacum


Today's Workout (909/ #2) by Stephen Cooper

hops in and out "down the ladder"

stair run

wall sit

log jumps

mb slam

kb press with rotation and lunge

sit up with double punch

knee punches


v ups

mb up and downs on toes

diamond push ups or handstand push ups

walking lunges

army crawl on forearms

tricep ext. with kb


mb sit up with Russian Twist

Today's Workout (909/ #1) by Stephen Cooper

hindu squats

dive bombers

standing hypers


squat press with medicine ball


Tabatas 20/10 work/rest 8x

push ups




sit up with medicine ball

jump rope or double jump

kb deadlift

jumping lunges

kb front squat

jumping squat

kb chest press

clapping hand push up

kb weighted sit ups

full sit ups

1 leg hip ups on medicine ball