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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