| Warm-Up: | ||||||||
| Foam Roller | ||||||||
| Crab Swings | ||||||||
Run:
|
Monday, March 30, 2020
Saturday, March 28, 2020
| 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 | |||||||
| Crab Swings | |||||||
| Swings: 2x20(10+10)x24 kg. | |||||||
Workout:
|
Thursday, March 26, 2020
Bike:
|
Tuesday, March 24, 2020
| 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 | ||
| Crab Swings | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 3x | ||
| Landmine Burpee: 30 seconds x 25 lbs., 30 seconds rest | ||
| Landmine Lunge to Press: 30 seconds x 25 lbs. left, 30 seconds x 25 lbs. right, 30 seconds rest | ||
| Landmine Bent-Over Row: 30 seconds x 25 lbs. left, 30 seconds x 25 lbs. right, 30 seconds rest | ||
| Landmine Chest Press to Sit-Up: 30 seconds x 25 lbs. left, 30 seconds x 25 lbs. right, 30 seconds rest | ||
| Landmine Twist: 30 seconds x 25 lbs., 30 seconds rest | ||
| Landmine Pull and Press: 30 seconds x 25 lbs. left, 30 seconds x 25 lbs. right, 30 seconds rest | ||
| rest 1-2 minutes (actual rest: 1 minute 30 seconds) | ||
| Cool-Down: | ||
| Foam Roller | ||
Crab
Swings
|
Sunday, March 22, 2020
| Warm-Up: | ||||||||
| Foam Roller | ||||||||
| Crab Swings | ||||||||
Run:
|
Saturday, March 21, 2020
| 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 | |||||||
| Crab Swings | |||||||
| Swings: 2x20(10+10)x24 kg. | |||||||
Workout:
|
Thursday, March 19, 2020
| 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 | ||
| Crab Swings | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 3x | ||
| Landmine Thruster: 3x10x25 lbs. | ||
| Landmine Row: 3x10x25 lbs. | ||
| Landmine Single-Leg Romanian Deadlift: 3x10(5+5)x25 lbs. | ||
| Landmine Anti-Rotation: 3x10x25 lbs. | ||
| Landmine Reverse Lunge: 3x10(5+5)x25 lbs. | ||
| Landmine One-Arm Chest Press: 3x10(5+5)x25 lbs. | ||
| rest 2 minutes | ||
| Cool-Down: | ||
| Foam Roller | ||
Crab
Swings
|
Monday, March 16, 2020
| Workout: | ||
Shred
Class (Weight Training Circuit - Cardio/Strength/Flexibility)
|
Friday, March 13, 2020
| 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: | ||
| LifeFitness Leg Press: 1x12x130 lbs., 1x12x170 lbs., 1x12x210 lbs. | ||
| Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs. | ||
| Hoist Roc-It Mid Row: 1x7x145 lbs., 1x7x165 lbs., 1x7x185 lbs. | ||
| Hoist Roc-It Abs: 2x12x145 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x12x100 lbs. | ||
| Cybex Eagle NX Calf: 2x12x120 lbs. | ||
| Cool-Down: | ||
| Foam Roller | ||
Crab
Swings
|
Monday, March 09, 2020
| Workout: | ||
Shred
Class (Weight Training Circuit - Cardio/Strength/Flexibility)
|
Sunday, March 08, 2020
| Warm-Up: | |||||||
| Foam Roller | |||||||
| Crab Swings | |||||||
| Workout: | |||||||
Octane Fitness XT4700
Elliptical
|
Friday, March 06, 2020
| 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 | ||
| Crab Swings | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Superset: | ||
| Kettlebell Snatches: 5x4(2+2)x24 kg. | ||
| Kettelbell Cleans: 5x6(3+3)x24 kg. | ||
| Kettlebell Swings: 5x8(4+4)x24 kg. | ||
| TechnoGym Aquafeel Skillrow Rower (250 meters): | ||
| 269 meters | ||
| 263 meters | ||
| 264 meters | ||
| 273 meters | ||
| 262 meters | ||
| Total Distance: 1,456 meters (.83 miles) | ||
| Cool-Down: | ||
| Foam Roller | ||
Crab
Swings
|
Monday, March 02, 2020
| Workout: | ||
Shred
Class (Weight Training Circuit - Cardio/Strength/Flexibility)
|
Sunday, March 01, 2020
| Warm-Up: | |||||||
| Foam Roller | |||||||
| Crab Swings | |||||||
| Workout: | |||||||
Octane Fitness xR6000
Recumbent Elliptical Cross Trainer
|
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