The Schedule

Sunday: May 27, 2012/June 3, 2012*
Warm Up
        Complete 1:30 minute of each exercise.

• Knee Highs
• Burpees
• Mountain Climbers

Dynamic Stretches

          See Video


Work Out
     Set timer for 10minutes. Do 5 repetitions of each exercise. Mark down how many sets were completed (a set is equal to 1 full repetition of each exercise completed).

• Clapping Push Ups
• Catepillar Push Ups
• Declined Push Ups
• Dive Bomb Push Ups

      Set the timer for 1 minute. Do one set of each.

• V Ups
• Dips (for those who are unable to do dips due to injuries, do a frog stand)
• Cherry Pickers

      Count the reps you do per set. You may do multiple sets.

• Assisted Handstand Press

Monday: May 28, 2012/June 4, 2012*

Warm Up

       Complete 1 minute 30 seconds of each

• Burpees
• Lunges
• 4 Corner Shuffle

Dynamic Stretches
          See Video


Work Out
     Complete 1:30 minute of each exercise. You may note repetitions of certain exercises such as Sit Ups or Cherry Pickers, if desired. 

• Default Sitting Position
• Knee to Chest
• Supine Bicycle Kicks
• Cherry Pickers
• Sit Up Alternates (touch right hand to left foot, left hand to right foot)
• Superman Rowers
• V Ups
• Flutter Kicks
• Hollow Rocks
• Sit Ups

      This is ten exercises spanning 1:30 minute each. You should rest no more than 30seconds. Also, for the first nine exercises you will be in the continuous default sitting position, never grabbing your knees or laying down. To rest, bring your knees to your chest and extend your hands past your feet without holding your knees. This will enable you to recover. Laying down will only hurt your progress, not help you catch your breath.

Tuesday:   May 29, 2012/ June 5, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Ski Shuffle
• Foot over Chair
• Side to Side Lateral Squat Jumps

Dynamic Stretches
          See Video


Work Out
     Set timer for 15minutes. Do 5 repetitions of each exercise. Mark down how many sets were completed (a set is equal to 1 full repetition of each exercise completed).

• Plank- Alternate Arm, Leg Pulls
• Pistols (5 each leg)
• Burpees
• Switch Hop Lunges (5 each leg)
• Mountain Climbers (10 each leg)

Wednesday:   May 30, 2012/ June 6, 2012*
        REST DAY
  Dynamic Stretching is recommended.


Thursday:     May 31, 2012/ June 7, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Knee Highs
• Broad Jumps
• Ground Kongs

Dynamic Stretches
          See Video


Work Out
     Stop watch at the ready, begin these exercises for time. Rest approximately 2 minutes between each.

• Sprint 40 meters
• Sprint 60 meters
• Sprint 80 meters
• Sprint 100 meters
• Sprint 80 meters
• Sprint 60 meters
• Sprint 40 meters

     Use Google Maps on the Satellite setting to map out the distances if needed. Bring objects to mark each spot based on visual reference points from the satellite images. Use your phone or a stop watch to mark time.
Friday:      June 1, 2012/ June 8, 2012*

Warm Up
        Complete 3 sets, each exercise lasting 30 seconds.

• Knee Highs
• Lunge Hops
• Mountain Climbers

Dynamic Stretches
          See Video


Work Out

     Complete 1:30 minute of each exercise. You may note repetitions of certain exercises such as Sit Ups or Cherry Pickers, if desired. 

• Default Sitting Position
• Forward Plank Position
• Ball Shift Push Ups
• Left Plank Position
• Cherry Pickers
• Right Plank Position
• Clapping or Ledge Push Ups
• Flutter Kicks
• Quadrupedal Movement (front, back, right, left 15 seconds each)

     This is ten exercises spanning 1:30 minute each. This means that you should rest no more than 30seconds maximum.


Saturday:    June 2, 2012/ June 9, 2012*
       REST DAY
 Dynamic Stretching is recommended.

Questions, Comments, or Concerns please ask. I will have a video of Dynamic Stretching Routine up shortly, as well as a comprehensive explanation of some of the more specific exercises.