LIFT 051116

LIFT

Wednesday, 11May16

Warm-up 2 rounds: 1 minute Jump Rope

30 Seconds of:

  • Dynamic Squats
  • Lateral Lunge to Rear Crossover Lunge (r)
  • Lateral Lunge to Rear Crossover Lunge (l)
  • Flings
  • Elbow Plank to Alternating T-Stab
  • Glute Raises with Push to Opposite Knee (r)
  • Glute Raises with Push to Opposite Knee (l)
  • Aternating Full Plank ladder Drill (follow instructors lead)

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Floor Presses 6-6-6-6-6… reps for 10 minutes
  • BB Hang Squat Cleans 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Walkout to Push-up
  • Battle Rope
  • Jumping Pull-ups
  • Dynamax Ball Alternating Kneeling Single Arm Push Wall Toss

____________________________________

 

LIFT 051016

LIFT

Tuesday, 10May16

 

2 rounds of: 1 minute Jump Rope

  • 30 sec Speed Squats (10 sec hold)
  • 30 sec Dynamic Squats (10 second squat hold)
  • 30 sec Squat Jumps (10 sec squat hold)
  • 30 sec Rear (r) Lunge (10 sec lunge hold)
  • 30 sec Rear (l) Lunge (10 sec lunge hold)
  • 30 sec Push Through Push-ups (10 sec bottom hold)
  • 30 sec Sit-outs (10 sec hold)
  • 30 sec Body Lateral Saw Planks (10 sec hold)

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Deadlifts 6-6-6-6-6… reps for 10 minutes
  • BB Shoulder Presses 6-6-6-6-6… reps for 10 minutes

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • DB Lateral Raises (medium weight)
  • AirDyne Sprints
  • Plyo Push-ups
  • Med Ball Overhead Wall Toss

HIIT 050416

HIIT

Wednesday, 04May16

 

2 Round Warm-up each at 30 seconds

2 minute Jump Rope/ Air Dyne

  • Dynamic Squats to Alternating Split Jumps
  • Knee Skip Clap
  • High Knee Kicks (switch@rounds)
  • Push-ups
  • Speed T-Stabs (switch@rounds)
  • Groiners

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Toe Touches
  • Sit-outs / Side Plank w/ Leg Swing (switch@rounds)
  • Skaters w/Toe Touches / Dynamic Groiners
  • Air Squats / Evil Jumps

Ab work…

  • 5 minutes of Partner Speed Sit-up – I go 20 reps/ U go 20 reps… as many as possible.

LIFT 042916

LIFT

Friday, 29Apr16

 

Med Ball Warm-up

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy

  • BB Sumo Deadlifts 6-6-6-6-6… reps for 10 minutes
  • DB Man Makers 6-6-6-6-6… reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the Fat Burning portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Squat Thrusts
  • AirDyne Sprints
  • Plank Climbers
  • Dynamax Reverse Wall Toss (heavy)

______________________________________

LIFT 042816

LIFT

Thursday, 28Apr16

 

3 rounds of DB

  • Overhead Chops
  • Jack Presses
  • Iso-Shoulder Run
  • Downward/Upward Dog
  • Single Arm Crab Press (r)
  • Single Arm Crab Press (l)
  • Push-ups
  • Hollow outs

Partner -Up / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…

  • KB Swings 10 reps for 10 minutes
  • Dbl KB Dead Cleans 10 reps for 10 minutes

Remove equipment Quickly…

Now let’s move on to the body weight portion where we earn the burn.

This is a 20 second work with a 15 second recovery 6 rounds: 1 minute rest after 3 rounds

  • Jump Squats
  • Battle Ropes
  • Knees to Elbow
  • Barbell Reclines (11 holes down from the top)

__________________________________________

HIIT 041916

Tuesday, 19April16

Warm-up:

12 minutes (running clock) Mobility Drills

 

Tuesday Mix

This is a 20/10 tabata circuit. Stay at each exercise for  8 cycles then move onto the next exercise. Rest 1 minutes after 8 cycles

  • TRX Face Pull
  • KB Clean Dip & Switch
  • Plank Climbers
  • Wall Ball
  • Banded Sprints
  • Evil Jumps

HIIT 040616

Wednesday, 06March16

 

Warm-up: 3rds

  • 1 Minute Jump Rope
  • 30 sec Star Jump
  • 30 sec Split Jump (R) with Scissor Step
  • 30 sec Split Jump (L) with Scissor Step
  • 30 sec Bicycles
  • 1 minute Heavy Bag Work

 

Workout

30/15 – 5 rds with 1 minute rest between each round

  • Thrusters w/ Single Arm Alt Press
  • Half Burpee to Sit-out (r&l)
  • UNBROKEN Broad Jump w/180′ Turn
  • DB Swings
  • Reclines

HIIT 032216

HIIT

Tuesday, 22Mar16

 

Warm-up Instructors Choice.

10 to 10

This is a 10 second work / 10 second recovery within the minute. Stay on one exercise for the entire minute performing 10 sec on 10 seconds off with a 60 second rest in between rounds for 4 rounds.

  • DB Thrusters
  • Mtn. Climbers
  • DB Renegade Rows
  • Burpees
  • DB Split Jumps
  • Ball Slams

______________________________________

HIIT 031016

HIIT

Thursday, 10Mar16

 

Instructors Choice Warm-up

Thusday Tabata

This is a 20 second work / 10 second recovery for 8 cycles at each movement.

  • Single DB Static Squat and Press

rest 1 minute

  • Side to Side DB Deadlifts

rest 1 minute

  • DB Renegade Rows

rest 1 minute

  • Plank Climbers

rest 1 minute

  • Single Leg Box Step-up DB Thrusters (switch@rounds)

rest 1 minute

  • Back & Forth Broad Jump Burpees

___________________________________________

HIIT 022415

Wednesday, 24Feb16

 

2 rounds of:

  • 1 minute Jump Rope
  • 30 seconds Mtn Climber
  • 1 minute (20seceach) Jumping-Seal-Fling Jacks
  • 30 seconds Push-up to Alternating Toe Taps
  • 1 minute (20seceach) Forward-lateral-Rear Lunges
  • 30 second Groiners to T-Stab
  • 1 minute Skipping w/Clap
  • 30 second Sit-outs

 

30 seconds work/20 seconds rest for 4 rounds NON-STOP.

  • Suicide Sled Push
  • Jumping Pull-ups
  • Kettlebell Swings
  • Plank Climbers
  • DB Hang Squat Clean
  • Battle Ropes