| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
BodyGuard Odyssey LS/LS-2
Treadmill
|
Tuesday, February 26, 2019
Friday, February 22, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 3x | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1/2 lb. rope | ||
| rest 10 seconds | ||
| Push-Ups: 10 | ||
| rest 10 seconds | ||
| Jump Rope: 30 seconds x 1 lb. rope | ||
| rest 10 seconds | ||
| Pull-Ups: 5 | ||
| rest 1 minute | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, February 19, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Pull-Ups: 8,7,6,5,4 => 30 | ||
| Swings: 5x10x32 kg. | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Concept 2 SkiErg: 268 meters (1:14 minutes) | ||
| Tire Flips: 1x25x176 lbs. | ||
| Concept 2 SkiErg: 270 meters (1:09 minutes) | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, February 17, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, February 15, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Cybex Prestige Strength Leg Press: 1x10x130 lbs., 10x3x230 lbs.; rest 30 seconds between sets | ||
| Hammer Strength Chest Press: 1x10x100 lbs., 1x2x130 lbs., 10x2x145 lbs.; rest 30 seconds between sets | ||
| Hoist Roc-It Mid Row: 1x10x145 lbs., 10x3x245 lbs.; rest 30 seconds between sets | ||
| Hoist Roc-It Abs: 2x10x205 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x130 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, February 12, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness xR6000
Recumbent Elliptical Cross Trainer
|
Friday, February 08, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Pull-Ups: 8,7,6,5,4 => 30 | ||
| Push-Ups: 16,14,12,10,8 => 60 | ||
| Squats: 24,21,18,15,12 => 90 | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, February 05, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Sunday, February 03, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Dips: 15x3; rest 30 seconds between sets | ||
| Kettlebell Squats (20" box): 5x3x20 kg.; rest 30 seconds between sets | ||
| Kettlebell Squats (20" box): 10x2x24 kg.; rest 30 seconds between sets | ||
| Pull-Ups: 10x3; rest 30 seconds between sets | ||
| Hoist Roc-It Shoulder Press: 6x4x76 lbs., rest 30 seconds between sets | ||
| Hoist Roc-It Abs: 10x4x205 lbs.; rest 30 seconds between sets | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, February 01, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Wednesday, January 30, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Jump Rope: 2x50x1/2 lb. rope | ||
| Workout: | ||
| Clean & Press: 15x4(2+2)x20 kg.; rest 30 seconds between sets | ||
| Pull-Ups: 5x2x20 lbs., 10x2x10 lbs.; rest 30 seconds between sets | ||
| Bench Press: 10x2x115 lbs.; rest 30 seconds between sets | ||
| Deadlift: 10x2x194 lbs.; rest 30 seconds between sets | ||
| Ab-OrigiOnals: 1x20 | ||
| Finisher: | ||
| Jump Rope: 2x50x1/2 lb. rope | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, January 27, 2019
| Warm-Up: | |||||||
| Foam Roller | |||||||
Workout:
|
Saturday, January 26, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Swings: 1x50x24 kg. | ||
| Kettlebell Rows: 1x10(5+5)x28 kg. | ||
| Swings: 1x40x28 kg. | ||
| Kettlebell Rows: 1x10(5+5)x28 kg. | ||
| Swings: 1x30x32 kg. | ||
| Kettlebell Rows: 1x10(5+5)x28 kg. | ||
| Swings: 1x20x40 kg. | ||
| Kettlebell Rows: 1x10(5+5)x28 kg. | ||
| Swings: 1x10x48 kg. | ||
| Kettlebell Rows: 1x10(5+5)x28 kg. | ||
| Finisher: | ||
| Tornado Ball Slams: 2x50x3 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
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