Daily Session 3/31/13

Happy Easter!

The Easter Bunny left this workout for you today. Enjoy this before you enjoy your treats!

If you have time perform the whole workout. If you like try a combination of the workout and conditioning. Or, simply just do the conditioning. Either way, doing something is better than doing nothing.

#WhatDoYouWantForYourSelf    #IWant

Warm Up & Dynamic Stretch 10-20 minutes

 At the end of prep & bucket #1 perform a “Move-The-Mountain Drill” (place 2 cones at 10 yds apart. Place 5 items made up of med balls, dB’s, sandbells, etc) Sprint btwn cones bringing 1 item at a time up to top cone. Then bring all items back to start 1 item at a time. Rest 1 min. Repeat.

Prep: 3 sets (no rest between exercises or sets. All ex’s are in place and are done BW only)

Spiderman x 10ea

Inch Worm x 10

Walkouts x 10

Mountain Climbers x 10ea

Side lunge x 10 ea

Side punches x 10ea

Bucket #1: 3 sets (place cones at 25 yards apart)

Bear Crawl forward with jog return

Duck walk forward with jog return

Crab Walk forward with jog return

Bear Crawl backward with back pedal return

Duck walk backward with back pedal return

Crab walk backward with back pedal return

Rest 1 min between sets.

Bucket #2: 4 sets no rest between exercises. Rest 2 min between sets

dB Pile Drivers x 15

dB gunslinger x 15

dB push up and prone row x 15

dB SL RDL x 15ea

dB X Chop x 15ea

dB alt. shoulder press x 15ea

dB alt rev lunges x 15ea

dB Fig 8’s x15ea

Conditioning: Can be done on a Bike, Treadmill or just simply running outdoors

Set 1: 10 sec sprint/50 sec rest x 2 min

Rest 1 min (easy riding or running)

Set 2: 20 sec sprints/40 sec rest for 4 minutes

Rest 2 min (easy running or riding)

Set 3: 30 sec sprint/30 sec rest for 4 minutes

Rest 2 min (east running or riding)

Set 4: 40 sec sprint/20 sec rest for 4 minutes

Rest 2 min (easy running or riding)

Set 5: 50 sec sprint/10 sec rest x 2 min

Cool Down with a 5 min ride or run and a good static stretch

Enjoy and Stay Active!

*remember to consult with your physician before you start any exercise program.

 

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