Strong. Fast. Built to Last.

01/08/2012

SUNDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Dips, 20 Lunge steps (total).

Workout:  

Complete as many rounds as possible in 16 minutes:

20 Grasshoppers(each leg counts as one rep)

02/18/2011

11/21/2011

MONDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches  followed 5 pushups, 10 air squats, 3 -1 minute plank holds.

Workout:

Complete 6 rounds of the following:

11 Pushups

05/19/2011

FRIDAY WORKOUT

Equipment: Dumbbells and Jump Rope

Tabata Time!

Perform 8 rounds of each of the following exercises. A round consists of 20 seconds of work, 10 seconds of rest. Your score is your combined reps from each exercise.

Dumbbell Thrusters

Shuttle Run

Dumbbell Pushups

Jump Rope Skips

After the Tabata, rest 2 minutes and then 200 m lungewalk.

 

01/16/2012

MONDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 5 Jump Squats, 10 Situps, 15 Pushups.

Workout:  Core Crushin’!

Complete 4 Rounds of the following

15Overhead Squats  (use a broomstick, PVC pipe, or a barbell)

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