Monday, December 31, 2012
Christmas Break
Workout
1/2/2013-1/18/2013
Take 12/22/-1/1/2013
off
Mondays:
Tabata
Workout
1.
8 intervals of 20 seconds of work followed by
10 sec of rest.
2.
1
minute rest in between exercises
3.
Air
Squat-Pushups-Sit-ups-Burpees
4.
Score
is the least number of reps in any of the 8 intervals
Wednesdays:
For Time. 3
sets. 2 minute rest between sets
1.
50
Double Unders (find a jump rope)
2.
50
Burpess
3.
50
Walking Lunges
Fridays:
Each exercise is to be performed for 45 seconds with
a 30 second rest in between exercises. Do 2-3 rotations of the assigned body
circuit with a 3 minute rest in between circuits.
Prior to starting the circuit, make sure you do the
following:
- 5-minute warm-up - any type of
cardio or running.
- A comprehensive full body
stretch.
1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle
crunches - hands behind
head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes
for 45 seconds
6. Bench dips – hands on a bench or chair, feet
straight out on the floor, lower yourself until upper arm is parallel with the
floor
7. Burpees – jump, hands on ground, extend you
legs into a push up position, legs back to chest, jump.
8. Clap Push
ups –
9. Hip ups – lie on your back, legs straight up
in the air, shoot your hips to the ceiling.
10. Paratrooper
Jumps – right foot in
front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain
Climbers – keep knee
over your ankle
12. Front Plank
