Saturday, February 28, 2015

Workout:

Hot Vinyasa Yoga

Wednesday, February 25, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .37 miles

Workout: Pull-Ups: 9,7,7,6 => 29 Australian Pull-Ups: 10,11,11,12 => 44 Close Grip Pull-Ups: 4,5,5,5 => 19 Superset: 4x Lunges: 30(15+15),30(15+15),30(15+15),30(15+15) => 120 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets Superset: 4x Squats (16" box): 22,22,22,22 => 88 Pull-Up: 3,3,3,3 => 12 rest 1 minute between sets Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 12 reps rest 90 seconds

Monday, February 23, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .35 miles

Workout: Elevated Push-Ups: 21,21,21,21 => 84 Bench Dips: 22,26,30,26 => 104 Regular Push-Ups: 10,14,12,12 => 48 Decline Push-Ups: 9,10,11,10 => 40 Calf Raises (rest 1 minute between sets): Seated Calf Raises: 4x25x35 lbs.   Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 12 reps rest 90 seconds

Saturday, February 21, 2015

Workout:

Hot Vinyasa Yoga

Friday, February 20, 2015

Run:
1.91 miles
Treadmill Intervals

Wednesday, February 18, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .41 miles

Workout: Pull-Ups: 8,7,7,6 => 28 Australian Pull-Ups: 10,10,10,10 => 40 Close Grip Pull-Ups: 4,5,5,4 => 18 Lunges (rest 1 minute between sets): 28(14+14),28(14+14),28(14+14),28(14+14) => 112 Squats (16" box) (rest 1 minute between sets): 21,21,21,21 => 84   Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 12 reps rest 90 seconds

Monday, February 16, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .41 miles

Workout: Elevated Push-Ups: 20,20,20,20 => 80 Bench Dips: 20,25,28,25 => 98 Regular Push-Ups: 10,12,12,12 => 46 Decline Push-Ups: 9,10,10,9 => 38 Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x110 lbs.   Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 12 reps rest 90 seconds

Saturday, February 14, 2015

Workout:

Hot Vinyasa Yoga

Friday, February 13, 2015

Run:
1.91 miles
Treadmill Intervals

Workout:

Superset:

Clean & Press: 3x10(5+5)x20 kg.

Pull-Ups: 3x5

Wednesday, February 11, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .40 miles

Workout: Pull-Ups: 8,7,6,6 => 27 Australian Pull-Ups: 9,10,10,10 => 39 Close Grip Pull-Ups: 4,5,5,4 => 18 Lunges (rest 1 minute between sets): 24(12+12),24(12+12),24(12+12),24(12+12) => 96 Squats (16" box) (rest 1 minute between sets): 20,20,20,20 => 80 Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 10 reps rest 90 seconds

Monday, February 09, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .40 miles

Workout:

Elevated Push-Ups: 18,23,18,18 => 77

Bench Dips: 17,23,27,23 => 90

Regular Push-Ups: 9,11,12,11 => 43

Decline Push-Ups: 8,10,10,9 => 37

Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x105 lbs.

Finish Strong Core Routine: 2x

Single Knee/Arm Plank: 30 seconds each side

Side Bridge: 30 seconds each side

Standard Hand Plank: 30 seconds

Forearm Plank to Hand Get Ups: 10 reps

rest 90 seconds

Saturday, February 07, 2014

Workout:

Hot Vinyasa Yoga Workout: Yoga for Hips

Friday, February 06, 2015

Run:
1.86 miles
Treadmill Intervals

Workout:

Superset:

Clean & Press: 3x10(5+5)x20 kg.

Pull-Ups: 3x5

Wednesday, February 04, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .37 miles

Workout: Pull-Ups: 7,6,6,5 => 24 Australian Pull-Ups: 8,9,10,10 => 37 Close Grip Pull-Ups: 4,5,5,4 => 18 Lunges (rest 1 minute between sets): 22(11+11),22(11+11),22(11+11),22(11+11) => 88 Squats (16" box) (rest 1 minute between sets): 21,21,16,16 => 74 Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 10 reps rest 90 seconds

Monday, February 02, 2015

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Overhead Squat

Hamstring Stretch

Jog: 5 minutes: .39 miles

Workout:

Elevated Push-Ups: 16,22,17,17 => 72 Bench Dips: 16,22,26,22 => 86 Regular Push-Ups: 8,10,11,10 => 39 Decline Push-Ups: 7,9,9,9 => 34 Calf Raises (rest 1 minute between sets): Cybex Rotary Calf: 4x25x100 lbs. Finish Strong Core Routine: 2x Single Knee/Arm Plank: 30 seconds each side Side Bridge: 30 seconds each side Standard Hand Plank: 30 seconds Forearm Plank to Hand Get Ups: 10 reps rest 90 seconds