1:30 jump rope
3 sprints down and back, basketball court length
Farmer's Walk down and back, basketball court length carrying 60 lbs DB (right hand down, left hand back)
12x Side Toss each side, 5lbs Medicine Ball
1:30 jump rope
3 sprints down and back, basketball court length
Farmer's Walk down and back, basketball court length carrying 60 lbs DB (right hand down, left hand back)
12x Wall Side Toss each side, 5lbs Medicine Ball
1:30 jump rope
3 sprints down and back, basketball court length
Farmer's Walk down and back, basketball court length carrying 60 lbs DB (right hand down, left hand back)
12x Side Toss each side, 5lbs Medicine Ball
2 min bike at 12 difficulty
20 walking lunges
60 crunches
2 min bike at 13 difficulty
20 walking body weight squats
60 crunches
2 min bike at 14 difficulty
20 walking lunges
60 crunches
2 min bike at 15 difficulty
20 walking body weight squats
60 crunches
Tuesday, March 17, 2009
Monday, March 16, 2009
Sunday, March 15, 2009
Today's Workout
Treadmill (.5 miles):
1 min 3.5
4 min 6.5
Declined Bench Press 185 x10
Deadlift 155 x10
Declined Bench Press 185 x10
Deadlift 155 x10
Declined Bench Press 185 x10
Deadlift 155 x10
Bike (1.8 miles):
5 min lvl 12
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Treadmill (.35 miles):
2 min 3.5
2 min 6.5
BodyMaster Machines:
Chest Press 240x10
Shoulder Press 150x10
Chest Press 240x10
Shoulder Press 150x10
1 min 3.5
4 min 6.5
Declined Bench Press 185 x10
Deadlift 155 x10
Declined Bench Press 185 x10
Deadlift 155 x10
Declined Bench Press 185 x10
Deadlift 155 x10
Bike (1.8 miles):
5 min lvl 12
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Cable Row 150 x10
Standing Cable Tricep Extension 110x10
Treadmill (.35 miles):
2 min 3.5
2 min 6.5
BodyMaster Machines:
Chest Press 240x10
Shoulder Press 150x10
Chest Press 240x10
Shoulder Press 150x10
Saturday, March 14, 2009
Today's Workout
1:30 jump rope
10 sprints across basketball court width
10 step ups on 2 ft box each leg
1:30 jump rope
10 sprints across basketball court width
10 step ups on 2 ft box each leg
1:30 jump rope
10 sprints across basketball court width
10 step ups on 2 ft box each leg
3 min walk at 3.5 speed on treadmill
2 min bike at 12 difficulty
20 walking lunges
60 crunches
2 min bike at 13 difficulty
20 walking body weight squats
60 crunches
2 min bike at 14 difficulty
20 walking lunges
60 crunches
2 min bike at 15 difficulty
20 walking body weight squats
60 crunches
10 sprints across basketball court width
10 step ups on 2 ft box each leg
1:30 jump rope
10 sprints across basketball court width
10 step ups on 2 ft box each leg
1:30 jump rope
10 sprints across basketball court width
10 step ups on 2 ft box each leg
3 min walk at 3.5 speed on treadmill
2 min bike at 12 difficulty
20 walking lunges
60 crunches
2 min bike at 13 difficulty
20 walking body weight squats
60 crunches
2 min bike at 14 difficulty
20 walking lunges
60 crunches
2 min bike at 15 difficulty
20 walking body weight squats
60 crunches
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