Skill & Strength:
Hip Prehab...
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg
Pistols
3 x 10 each leg
Conditioning:
3 rounds of...
12 dbl DB push press - 12 lbs
50 situps
50 lunges (steps)
50 supermans
12 pushups
Endurance:
Stairs/ or elliptical
Paige's Workouts
Each week you will have six workouts.
You can mix and match the days as you see fit. Please try to take at least one true "Rest" day a week.
Be sure to post back to the blog with any results, questions, or comments.
Tuesday, April 24, 2012
Week 5 - Workout 2
Skill & Strength:
Shoulders prefab
10 movements with 3 lbs (talk to me)
Conditioning:
5 rounds...
100 jump rope
21 squats holding DBs - 15 lbs
15 pile situps
9 Burpees
Endurance:
Run
3 rounds...
1 min ON, 0:30 OFF
2 min ON, 1:00 OFF
3 min ON.
Shoulders prefab
10 movements with 3 lbs (talk to me)
Conditioning:
5 rounds...
100 jump rope
21 squats holding DBs - 15 lbs
15 pile situps
9 Burpees
Endurance:
Run
3 rounds...
1 min ON, 0:30 OFF
2 min ON, 1:00 OFF
3 min ON.
Week 5 - Workout 1
Skill & Strength:
Situps
3 x 1 minute - max reps (0:30 recover)
Supermans
3 x 1 min - isometric hold (0:30 recovery)
Conditioning:
5 rounds
15 bosu pushups
30 mountain climbers
30 plank with side toe tap
15 calories rowing
Endurance:
Stairs/ or elliptical
Situps
3 x 1 minute - max reps (0:30 recover)
Supermans
3 x 1 min - isometric hold (0:30 recovery)
Conditioning:
5 rounds
15 bosu pushups
30 mountain climbers
30 plank with side toe tap
15 calories rowing
Endurance:
Stairs/ or elliptical
Tuesday, April 17, 2012
Week 4 - Workout 3
Skill & Strength:
Side Plank
3 x max time - alternate sides (0:45 rest)
Supermans
3 x 25 (0:45 rest)
Scorpions
3 x 10 each leg
Conditioning:
4 Rounds...
12 Push Press - 10 lbs
21 Squats - no weight
21 Pike Situps
12 Jumping Lunges
Rest 1:00
Endurance:
Track or Road Work
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Side Plank
3 x max time - alternate sides (0:45 rest)
Supermans
3 x 25 (0:45 rest)
Scorpions
3 x 10 each leg
Conditioning:
4 Rounds...
12 Push Press - 10 lbs
21 Squats - no weight
21 Pike Situps
12 Jumping Lunges
Rest 1:00
Endurance:
Track or Road Work
Run
1 min ON, 1:00 OFF
1 min ON, 0:50 OFF
1 min ON, 0:40 OFF
1 min ON, 0:30 OFF
1 min ON, 0:20 OFF
1 min ON, 0:10 OFF
1 min ON.
Week 4 - Workout 2
Skill & Strength:
Shoulder Mobility: lacrosse ball and foam roll lats
Shoulder Stability: 6 Isolaing DB exercises - 2 lbs
Conditioning:
4 Rounds of...
12ea Single Leg Deadlift - 12 lb DBs
20 Stability Ball Passes - lying on your back (abs)
20 MB Russian Twists - 10 lbs
12 Box Jumps
Endurance:
Stairs
Shoulder Mobility: lacrosse ball and foam roll lats
Shoulder Stability: 6 Isolaing DB exercises - 2 lbs
Conditioning:
4 Rounds of...
12ea Single Leg Deadlift - 12 lb DBs
20 Stability Ball Passes - lying on your back (abs)
20 MB Russian Twists - 10 lbs
12 Box Jumps
Endurance:
Stairs
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