Keep Moving: May 2012

Thursday, May 24, 2012

* Remember to warm up, cool down and stretch!  

50/10 X 4

1) Burpee to Jack Alting Jab

2) Alting Wide leg press up => turn to => Table Top Tricep Dip

3) Sumo Squats with Med All: Squat Down and Up w/ Med Ball to Alting Sumo Oblique Squat Bringing Ball to raised knee

4) Abs Alting Leg Toe Touch (prego alternative is Mt Climbers)

50/10 (X2 each Set) for 20 rounds total

Set 1:

1. Switch Lunge with Oblique Chop – Using WOC (chop down on the forward lunge) 

2. Alternating Sandbag Swing – Using WOC

Set 2:

1. Sandbag Deadlift & 1/2 Burpee – Using WOC

2. Weighted squat jumps – Using WOC

Set 3:

1. Clean and Press & Squat & Press – Using WOC

2. Elevated Under Knee Push-Up

Set 4:

1. 10 x Plank Shoulder Touch  & 10 x Toe Touch – (up the anti with elevation) 

2. Goblet Squat & Press – Using WOC (deep squat and press the Wt up on the up)

Set 5:

1. Tuck Elevated Arm Abs – Using WOC (Prego altnative....skaters) 

2. Upright Row & 1/2 Burpee – Using WOC 

50/10  

Repeat X3:

1. Towel Plank Drag & Push-Up OR Ladder Push Ups

2. Bicep Curl & Low Jacks – Using WOC (I'll be Sandbaging) 

Repeat X3: 

Elevated Plank Hold 

Wide Grip Pull – Up & Bicep Curl – Using a pull up bar & Using WOC (I'll be Sandbaging) 

Repeat X3:

1. 10 X Mountain Climbers + Clean & Press & Squat & Press – Using WOC (I'll be Sandbaging)

2. 3 Point Plank Jump & Surfer Jump Turn 

5 KILLER ROUNDS

5 - Burpee + 5 L Leg Step ups  

5 - Burpee + 5 R Leg Step ups 

15 - R Leg Round Kick to Back Lunge

15 - L Leg Round Kick to Back Lunge 

20 - Inverted Leg Extension (Plank on a Chair, ALTING Leg Lift to Oblique Knee to Shoulder)  (don't drop your hips) 

30 - Tricep Dip (ALTING Dip down, extend your Leg while going up) 

REPEAT 3 X

5 Wall Walks (Walk up, Walk down =1)

10 Wall Lunge (Back to wall, lunge forward)

15 Plank Wall Touches (keep hips straight, no swinging; L/R=1)

20 Marching Wall Sits (gentle lift and tap foot; L/R=1) 

50secMOVE/10secREST X 4 

1) Hug Knee Star Jump, 3 Point Jump & Push-Up – Using free wts is an option

2) Wall Walk & Push Up 

3) Hanging Circle Abs – Using a Pull Up Bar

4) Wall Plank Hold & Knee Tuck – (Left & Right Knee Alternate)

5) Pull Up & Knee Lift  - Using a Pull Up Bar

6) Wall Walk & Push Up 

7) Step Up & Press – (Left & Right Leg Alternate) – Using WOC* (I'll be using my Sandbag) 

*WOC = Weight of Choice (Sandbag, Medicine Ball, Ugi Ball, Free Weight, Kettle Bell, Body Weight) 

If a little o' me can do this at 17 weeks pregnant, what's your excuse? ;)

Warm up with a 1.5mi run 

10/50 X3

1) Walking Plank to the R & Press Up => Walking Plank to Center & Press Up => Walking Plank to L & Press Up

2) Tricep Dip; Right leg up Tricep Dip; Left leg up Tricep Dip 

3) Agility Ladder L & 5x Squat => Agility Ladder R & 5x Squat 

4) Crab Walk forward & Touch Toes L/R => Crab Walk backward & Touch Toes L/R

BONUS

10/50 X3

1) Reverse Table Top (shoulders on ground); one leg straight and kick up, kick out

2) Squat and front kick (alting legs) 

3) Repeat (1) with other leg

10 Reps X 3 or 4

* Push up Plank Rows (Weighted)

* Over head Walking Lunges (Weighed) - I

* Long Jump Burpee to Push Up (Prego alt, just hop)

* Toe to Hand Crab Touches (L+R=1rep)

* Sumo Deadlift High Pull (Clean with a sand bag, Center Pull up with a Kettle Bell)

20/10 

4 minutes for each workout! That totals...X8 for each move / 40 reps!!  

(1) R Leg Balance (One leg standing, R touch down to your L, front/center, R) 

(2) L Leg Balance (One leg standing, L touch down to your L, front/center, R) 

(3) Bunny Hop / Bucking Bronco's (Low Downward Dog, feet together, hop L to R) 

(4) Weighted Leg Raise (Prego alternative is a hanging Knee ups or Weighted Side to Side)

(5) Broad Jump to Burpee (Prego...make it a hop forward)

50/10 X 3 

1) Prisoner Squat Jump & Opposite Elbow to Knee Touch ~ FAST

2) 10 Mountain Climbers, Clean & Press & Squat & Press – using WOC (I'll be using the Sandbag)

3) Squat & Front Raise with WOC

4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps (aka Ski Jumps) 

SCULPT

Negative Pyramid starting at 10 reps

1) Alternating hand weight swing using Kettle Bell or Sandbag

2) Shovel left using WOC (I'll be using the Sandbag) 

3) Shovel right using WOC (I'll be using the Sandbag) 

4) Clean and Press Left using WOC (I'll be using the Sandbag) 

5) Clean and Press Right using WOC (I'll be using the Sandbag) 

ABS (Prego safe moves)

50/10 

1) Elevated Reptile PushUp 

2) Mountain Climbers 

3) Star Push Ups

50/10 X3

1) Suicides 

2) Spider Push-Ups

3) Tuck Abs (I'll be modifying to Mountain Climbers) 

4) Hanging Knee Raises

50/10 Using Free-Weights or Sand Bag

1) Bicep Curl & Press

2) Shoulder Press

3) Squats

4) Triceps

5) Round The World

6) Upright row

7) Bent Over Row

8) Abs (I'll be modifying to plank) 

Negative Pyramid: Start with 10 reps, then 9, 8, 7... for 300 REPS TOTAL 

1) Alternating hand sand bag swing using WOC (I'll be using my Sandbag)

2) Shovel L usingWOC (I'll be using my Sandbag)

3) Shovel R using WOC (I'll be using my Sandbag)

4) Clean and Press Left using WOC (I'll be using my Sandbag)

5) Clean and Press Right using WOC (I'll be using my Sandbag)

ABS @ 50/10 X3

1) Reptile PushUp 

2) Mountain Climbers 

3) Star Push Ups

100 Shoulder Taps

10 Burpees

90 High Knees

10 Burpees

80 Lateral Jacks 

10 Burpees

70 Speed Skaters

10 Burpees

60 Pushups

10 Burpees

50 Butt Kicks

10 Burpees

40 Jump Squats

10 Burpees

30 Mountain Climbers

10 Burpees

20 Jump Lunges

10 Burpees

10 Plank to Push Up

REPEAT X2!!! 

10/50 X3

1) Walking Plank to the R & Press Up => Walking Plank to Center & Press Up => Walking Plank to L & Press Up

2) Tricep Dip; Right leg up Tricep Dip; Left leg up Tricep Dip 

3) Agility Ladder L & 5x Squat => Agility Ladder R & 5x Squat 

4) Crab Walk forward & Touch Toes L/R => Crab Walk backward & Touch Toes L/R

BONUS

10/50 X3

1) Reverse Table Top (shoulders on ground); one leg straight and kick up, kick out

2) Squat and front kick (alting legs) 

3) Repeat (1) with other leg