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