Workout 3-19/3-26

3-19-09
Dynamic Warm-up-Jog in place, butt kicks, Jumpin Jacks, I wood chop, Outside woodchop, rotational swing, walking lunge w/ elbow to inside ankle, lunge w/ rotational stretch

Swiss Ball/Bosu Battery
Prone Iso planck, Knees to chest, Knees diagonal, Fire hydrants, Fire hydrants-Diagonal, Diagonal-Fire Hydrants-Push ups for advanced w/ each

Db
Wood chop Battery w/ squat (I, Y, Y-rotation, Giant Swing, Figure 8’s

Cardio
High knees in place, Jump rope, Rower

Cable
High/Mid/Low pull w/ lunge, S/L for advanced (30 sec. each side)

Up and down the ladder.

3-26-09
Warm-Up:
Running in Place, Butt Kickers, Jumping Jacks, Wood chops, Twists, Diagonal Wood Chops-Each exercise done for 45 sec. continuous.
Inworms, feet to hands and hands to feet-pole to pole-bwt

Stretches:
Stationary lunge w/ stretch, elbow to inside ankle, extension of back hip-bwt
Stationary lunge w/ opposite reach and rotational stretch, extension of back hip-bwt

Resistance:
Db squats-jump squats-db’s/bwt
Lunges-split jumps-db’s/bwt
Squats-jump squats-db’s/bwt
Prone Kneeling Push ups-R stab-push ups-L stab-push ups-bwt (30 sec. intervals)
Bentover row-upright row-muscle snatches-db’s of choice
Parallel stance partner squats w/ single arm pulls-YJC Band
Hyper-Crunch combo, partner-OJC Band (Partner)
Split stance w/ lunge and single arm press-YJC Band (Partner)
Split stance w/ lunge and single arm adduction to midline of body-OJC Band (Partner)
*Each battery of exercises was done in a continuous flow. 45 sec. intervals unless otherwise stated

Anaerobic:
Rower-60 sec. sprint-
Jump rope-30 sec. speed hops combo w/ Run in place (sprint)-30 sec. interval-3 sets-60 sec. rest intervals.