Spin Class
16.90 miles
Saturday, February 25, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings (circles), Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Back: |
| Pull-Ups: 4,4,3,3 |
| Simplicity Seated Rows: 1x12x60 lbs., 1x10x70 lbs., 1x8x70 lbs., 1x6x70 lbs., 1x12x50 lbs. |
| Pullovers: 4x12x25 lbs. |
| Biceps: |
| Bicep Curls: 1x12x45 lbs., 1x10x55 lbs., 1x8x65 lbs., 1x6x65 lbs., 1x12x45 lbs. |
| Seated Incline Alternating Dumbbell Curls: 4x12(6+6)x25 lbs. |
| Forearms: |
| Reverse Curls: 4x10x35 lbs. |
| Wrist Curls: 4x12x50 lbs Run: Treadmill Intervals 1.52 miles |
Thursday, February 23, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Squats: 1x10x45 lbs., 1x8x65 lbs. |
| Workout: |
| Legs: |
| Squats: 1x12x95 lbs., 1x10x105 lbs., 1x8x115 lbs., 1x6x125 lbs., 1x12x95 lbs. |
| Romanian Deadlifts: 1x12x105 lbs., 1x10x115 lbs., 1x8x125 lbs., 1x6x135 lbs., 1x12x105 lbs. |
| Calves: |
| LifeFitness Standing Calf Raises: 1x12x135 lbs., 1x10x155 lbs., 1x8x155 lbs., 1x6x175 lbs., 1x12x135 lbs. |
| Seated Calf Raises: 1x10x70 lbs., 3x10x50 lbs. |
| Abdominals: |
| LifeFitness Leg Raises: 4x12 |
| TechnoGym Abdominal Crunches: 4x10x50 lbs Run: Treadmill Intervals 1.45 miles |
Tuesday, February 21, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Chest: |
| Hoist Roc-It Bench Press: 1x12x115 lbs., 1x10x135 lbs., 1x8x145 lbs., 1x6x160 lbs., 1x12x115 lbs. |
| Precor Pec Fly: 4x12x80 lbs. |
| Cybex Incline Chest Press: 1x12x100 lbs., 1x10x100 lbs., 1x8x100 lbs. |
| Shoulders: |
| Nautilus Overhead Press: 1x12x65 lbs., 1x10x65 lbs., 1x8x65 lbs., 1x6x65 lbs., 1x12x50 lbs. |
| Cybex Lateral Raises: 1x12x62.5 lbs., 3x10x50 lbs. |
| Simplicity Shoulder Press: 3x10x50 lbs. |
| Triceps: |
| Cybex Tricep Extensions: 1x12x50 lbs., 1x10x60 lbs., 1x8x70 lbs., 1x6x75 lbs., 1x12x50 lbs. |
| LifeFitness Tricep Pushdowns: 4x12x35 lbs. |
| Cybex Tricep Pressdowns: 3x10x87.5 lbs Run: Treadmill Intervals 1.53 miles |
Saturday, February 18, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Back Extension |
| Child's Pose/Kneeling Founder |
| Lunge Stretch |
| Kettlebell Arm Bar: 1x2(1+1)x16 kg. |
| Crossover |
| Swings: 1x20(10+10)x24 kg. |
| Workout: |
| Cleans: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
| Snatches: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
| Jerks: 12 rpm, 90 sec/hand x 20 kg. Rest 1 minute |
| Kettlebell Dead Hang Cleans: 3x10(5+5)x28 kg. |
| Kettlebell High Pulls: 3x10x40 kg. |
| Balance Training |
Thursday, February 16, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Shoulders: |
| Nautilus Overhead Press: 1x4x80 lbs., 1x4x95 lbs., 1x4x110 lbs., 1x4x125 lbs., 1x4x140 lbs. |
| Hoist Roc-It Shoulder Press: 1x4x83 lbs., 1x4x90 lbs., 1x3x104 lbs., 1x3x111 lbs., 1x1x118 lbs. |
| Biceps: |
| Bicep Curls: 1x4x60 lbs., 4x4x70 lbs. |
| Alternating Dumbbell Curls: 5x4(2+2)x45 lbs. |
| Triceps: |
| Icarian Tricep Extensions: 1x4x70 lbs., 1x4x90 lbs., 3x4x110 lbs. |
| Cybex Tricep Pressdowns: 1x4x125 lbs., 4x4x137.5 lbs. Run: Treadmill Intervals 2.68 miles |
Tuesday, February 14, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Chest: |
| Hammer Strength Bench Press: 1x4x90 lbs., 1x4x110 lbs., 3x3x160 lbs. |
| Nautilus Vertical Chest: 1x4x110 lbs., 1x4x125 lbs., 3x2x155 lbs. |
| Back: |
| Icarian Row: 1x4x80 lbs., 1x4x100 lbs., 3x3x140 lbs. |
| Pull-Ups: 3x3 |
| Abdominals: |
| Planks: 3 x 45 seconds |
| Free Motion Abdominals: 4x4x80 lbs. |
Run:
Treadmill Intervals
2.68 miles
Saturday, February 11, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Back Extension |
| Child's Pose/Kneeling Founder |
| Lunge Stretch |
| Kettlebell Arm Bar: 1x2(1+1)x12 kg. |
| Crossover |
| Swings: 1x20(10+10)x24 kg. |
| Workout: |
| Snatches, Cleans, Swings: 1x30(15+15)x24 kg, 1x30(15+15)x24 kg., 1x30(15+15)x24 kg. |
| Snatches, Cleans, Swings: 1x20(10+10)x24 kg, 1x20(10+10)x24 kg., 1x20(10+10)x24 kg. |
| Snatches, Cleans, Swings: 1x10(5+5)x24 kg, 1x10(5+5)x24 kg., 1x10(5+5)x24 kg. |
| Kettlebell High Pulls: 3x10x40 kg. |
| Balance Training |
Friday, February 10, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Shoulders: |
| Hoist Roc-It Shoulder Press: 1x4x76 lbs., 1x4x83 lbs., 1x4x97 lbs., 1x3x111 lbs., 1x2x118 lbs. |
| Free Motion Shoulders: 1x8(4+4)x60 lbs., 1x8(4+4)x80 lbs., 3x6(3+3)x90 lbs. |
| Biceps: |
| Bicep Curls: 1x4x70 lbs., 4x3x80 lbs. |
| Alternating Dumbbell Curls: 2x6(3+3)x40 lbs., 3x4(2+2)x45 lbs. |
| Triceps: |
| Cybex Tricep Extensions: 1x4x62.5 lbs., 1x4x75 lbs., 3x4x62.5 lbs. |
| Cybex Tricep Pressdowns: 1x4x112.5 lbs., 4x4x125 lbs. Run: Treadmill Intervals 2.63 miles |
Wednesday, February 08, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Chest: |
| Hoist Roc-It Chest Press: 1x4x135 lbs., 1x3x160 lbs., 1x3x190 lbs., 1x2x205 lbs., 1x1x235 lbs. |
| Cybex Incline Chest Press: 1x3x125 lbs., 1x3x137.5 lbs., 3x2x150 lbs. |
| Back: |
| One Arm Dumbbell Rows: 1x4(2+2)x50 lbs., 1x4(2+2)x65 lbs., 3x8(4+4)x75 lbs. |
| Pull-Ups: 4x3 |
| Abdominals: |
| Planks: 3 x 45 seconds |
| Free Motion Abdominals: 4x4x70 lbs. Run: Treadmill Intervals 2.61 miles |
Saturday, February 04, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Chest: |
| Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x160 lbs., 1x5x175 lbs., 2x5x190 lbs. |
| PreCor Pec Fly: 1x5x80 lbs., 1x5x100 lbs., 3x5x120 lbs. |
| Shoulders: |
| Simplicity Shoulde Press: 1x5x50 lbs., 1x5x70 lbs., 3x5x90 lbs. |
| PreCor Rear Delt: 3x5x90 lbs. |
| Triceps: |
| Close Grip Bench Press: 1x5x85 lbs., 1x5x105 lbs., 3x5x120 lbs. |
| Cybex Tricep Pressdowns: 1x5x100 lbs., 3x5x112.5 lbs. |
| Abdominals: |
| TechnoGym Abdominal Crunch: 1x5x70 lb., 1x5x80 lbs., 1x5x90 lbs. |
| Planks: 3x45 seconds Run: Treadmill Intervals 1.57 miles |
Thursday, February 02, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Legs: |
| Deadlifts with Hex Bar: 1x5x144 lbs., 1x5x174 lbs., 1x5x194 lbs., 1x5x214 lbs., 1x5x234 lbs. |
| Back: |
| Cybex Assisted Pull-Ups (-50 lbs.): 4x5, 1x3 |
| Biceps: |
| Barbell Curls: 4x5x70 lbs. |
| Seated Alternating Dumbbell Curls: 3x10(5+5)x30 lbs. |
| Forearms: |
| Standing Wrist Curls: 2x12x70 lbs. Run: Treadmill Intervals 1.50 miles |
Monday, January 30, 2012
| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Back Extension |
| Child's Pose/Kneeling Founder |
| Lunge Stretch |
| Kettlebell Arm Bar: 1x2(1+1)x12 kg. |
| Crossover |
| Kettlebell Clean to Push Press: 1x10(5+5)x20 kg. |
| Workout: |
| Snatches, Cleans, Swings: 1x30(15+15)x24 kg, 1x30(15+15)x24 kg., 1x30(15+15)x24 kg. |
| Snatches, Cleans, Swings: 1x20(10+10)x24 kg, 1x20(10+10)x24 kg., 1x20(10+10)x24 kg. |
| Snatches, Cleans, Swings: 1x10(5+5)x24 kg, 1x10(5+5)x24 kg., 1x10(5+5)x24 kg. |
| Balance Training |
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