1/26/12

WU

TRX
Bicep Curls (12/3)
Tricep Extensions (12/3)
Chest Press (12/3)

*cardio circuit courtesy of pbfingers.com

1/24/12

SB Chest Press @20#DB/hand (15/3)
KB Swings @25# (20/3)
Squat (step up to box) and Knee Lift (round 1 R, round 2 L, Round 3: Squat Pulse w/alternating Knee Lift)
BOSU Squat Press @15# (12/3)

Arc Trainer

1/14/12

Jump Rope 2 mins
Walking Lunges
Tip Toe Walk
Heel Walk

4 Rounds as fast as you can w/no rest
500m Rowing Machine
10 pushups (rounds 1 & 2); 10 Burpees (rounds 3 & 4)
20 box jumps
30 Abmat Sit-ups

1/19/12

WU

Assisted Pull-up (as many as you can/3)
Seated Low Row @40# (15/3)
Leg Raises on Incline Bench (15/3)
Straight Arm Standing Lat Pull-Downs @25# (15/3)
Cable Machine Curls @20# (15/3)

Smith Machine Inverted Pull-up (as many as you can/2)
Smith Machine Dips (20/2)
Straight Bar Curls @30# (12/2)
Burpees (as many as you can/2)
Tricep Push-ups (12/3)

Run 2 miles

1/17/12

Set 1
minimal rest between
KB Swings 20# (15/3)
Up Right Row and Twist 20#KB (15/3)
Prisoner Get Ups (15/3)
KB Lunge Press & Side Twist @20# (15/3)

Set 2
10/50 for 12 rounds
Clean & Press @30#
Squat & Press 15#DB
Squat Leaps
3 Tier Push ups (drop down and stagger up for two)
Reverse Pull Ups using on TRX (hold at top and then back down, up fast)

Set 3
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump

1/14/12

WU

Set 1
Weighted Walking Lunges @15#DB/hand (down one side of the gym and back)
Bench Press on SB @20#DB/Hand (15/3)
Mountain Climbers (until partner it done...about 60)

Set 2
Bicep Curl Shoulder Press @12.5#DB/hand (15/3)
Squat @50# (20/3)
Wide Row @12.5#DB/hand (15/3)

Set 3
set interval timer to 10/40
Push Ups
Russian Twists @12#KB
Standing Side Bend @45#plate (L side, R side)/Trunk Twists @25#plate (last set)

Set 4
set interval timer to 10/40
Skull Crushers on SB @20#bar
Plank
Standing Alternating Fly @5#DB/passing between each hand

Run 2 miles

1/10/12

interval timer set 30/10
Set 1 (3x's)
Clean and Press, Squat Press @ 30#
Side to Side Donkey Kicks with 2 Jack Push Ups
Roll Outs on the SB
Plank (round 1: L side, round 2: R side, round 3: standard)

Set 2 (2x's) not timed
Dips on riser (until partner is done)
Chest Press on SB @ 20#DB/hand (15)
Side Plank, Bicep Curl @ 20# on Pulley Station (15)
Standing Twists @25#plate (until partner is done)

1/5/11

5 min WU

Set 1 - 2 Rounds
TRX Row 4-2-1 (10) + TRX Full Row (10)
BOSU Push Ups 4-2-1 (8) + SB Full Push Ups (8)
Get Ups @10# 10/side
Forward Lunge, 3 Squats, Forward Lunge (repeat to end of room - 1 set)
Lateral Raises @ 5# (15 - 1 set)
Arnolds @ 5# (20 - 1 set)

Set 2 - 2 Rounds
Split Squat @ 20# hold bottom, come up and back down quick (10/leg)
One Legged Squat Jump (12)
One Legged Dead Lift @ 20# (10/leg)
Sumo Squat @ 20# (20)

20 mins of cardio

1/4/12

Set 1 - 2 Rounds
Interval Timer set to 10/50 (seconds of rest/seconds of work)
Moving Jump Squats (back and forth)
Double Kettlebell Swing to Reverse Lunge
Burpees
Sumo Squat w/Leg Raise @ 30#
10 High Knees, 10 Mountain Climbers

Set 2 - TRX (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Rows
Pull Ups
One Legged Push Up, come back to standing position w/each and Knee Raise
One Legged Deadlift w/Knee Raise

Set 3 - TRX Abs (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Plank
Plank to Mountain Climbers (1 min total, 30 secs/)
Plank to Knee Tucks
Plank to Knee Tucks to Push Up (10 total)

12/31/11

Set 1
1 push up, 2 alt lunges, sprint to end of room and moving side lunge back to start
2 push ups, 4 alt lunges, " " " " " " "
3 push ups, 6 alt lunges, " " " " " " "
Set 2 - TRX
One Legged Knee Tuck w/a Push Up to Deadlift (10)
TRX Split Squat (5/leg)
start back at Set 1 (do 2x's)

Set 3
Chest Press on SB @ 20#DB/hand (20/2)
Abs w/Sand Bag on Knees (15/2)
Cable Pulley @ 15# Flyes, Curls, Tricep Extensions (20/20/20 x 2)

Medicine Ball Squat Press & Throw @ 15# (20/1)

Set 4 - TRX
Squat and Row (15/2)
10 High Knees, 1 Burpee and Sprint to other side of room
Renegade Row @ 15#DB/hand (12/2)
10 High Knees, 1 Burpee and Sprint to other side of room

TRX Plank Knee Tucks (10/3...add push ups every 4 Tucks)

30 mins of cardio

12/29/11

interval time set 4 rounds x 50/10 (50 seconds of work w/10 seconds of rest)

Row Clean & Press, Squat & Press
Ugi Push Up
Lunge & Press & Switch
Reverse Dips

2x Squat Jump, Tuck Jump & Switch Lunge
Switch Press Up & Knee Tuck
Switch Lunge & Kick
2 Jumps Forward, Burpee, 2 Jumps Backwards

*from BODYROCKtv
http://www.bodyrock.tv/2011/12/15/party-rock-workout-3-4-of-the-12-workouts-of-christmas/