Strong. Fast. Built to Last.

01/28/2012

SATURDAY WORKOUT

Warmup: Run or Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 squats, 10 pushups, 15 Situps.

Workout: “Pick your poison”

Complete 1 of the following as quickly as possible:

11/21/2012

 

 

WEDNESDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching followed by 10 Pushups, 10 Squats, and 20 Bird Dogs  (hold 2 seconds/side)

04/21/2012

“AB”-ril Workout #21: Perform after you have completed the warmup or at the conclusion of your workout.

6 minutes Tabata Sit-ups  and Hollow Rocks  alternate between the two exercises each interval. The Tabata Protocol is 20 seconds of work, followed by 10 seconds of rest.

01/11/2013

FRIDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and MAX time Plank hold.

Complete the following for time:

Run 0.6 Miles

12/11/2011

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 10 Squats, 30 jumping jacks and accumulate 2 minutes of plank.

Workout: Leg Day

Complete 5 Rounds of the following, resting 1 minute between each round:

10 Squats

Pages