Monday, December 10, 2007

TRIPLEX #1
Traditional: Push punching bag on side and across room and back back 2x
Functional: Side step on stepper for 30 seconds
Core: Laying on back near end of ledge with tailbone near edge and legs together. Lift knees toward chest, lifting up tailbone, then slowly release towards ground. Repeat 20x.

TRIPLEX #2
Traditional: holding 30lb barbell behind neck, walking lunges across room and back 2x.
Functional: 15 curls w/ 30lb dumbbell
Functional: 15 press above heads (use legs if need to)
Functional: 15 drop down to knees and lift up to chest using shoulders
Functional: 15 squats

TRIPLEX #3
Core:20 crunches on exercise ball
Functional: leap out, holding 2 red bands and push bands out. Repeat 15x.
Core: 15 squat jumps or 30 seconds of jumping with both feet from one side of line to other

Monday, November 26th, 2008

TRIPLEX #1

Traditional: 30 seconds down up's (get down in pushup position, jump legs between arms and stand up),
Functional: Holding red bands in front of face and doing jumping jacks, spread arms out to side and then in front, touching hands
Core: 15 knee tucks

TRIPLEX #2
Traditional: 30 seconds in push up position, do pushups and curl in each arm with 20lb dumbbell
Functional: laying on back and arms/hands on floor by side, lift legs straight up over belly pointed towards ceiling
Core:

TRIPLEX #3
Traditional: laying on back and holding medicine ball, get up, slam ball on ground and lay down, constantly moving for 1 minute
Functional: holding 20lb dumbbells, lift both over head and squat down, pulling dumbbells down by ears and then standing up and pushing dumbbells up again
Core: 15 seconds of jumping lunges, 15 seconds of squat jumps

Wednesday, November 21, 2007

TRIPLEX #1

Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: situps on exercise ball with hands behind head and fingertips touching (20x)

TRIPLEX #2
Traditional: Machine Squats (140lb x 15, 160lb x 10, 180lb x 8)
Functional: Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
Functional: jump up and down box in front 10x using both legs
Core: on pull up machine, lift legs to chest and slowly let down all the way (10x)

Monday, November 19, 2007

TRIPLEX #1

Traditional: 50 pushups
Functional: With rubber band around waist and Tino holding one end, leap in front and side step to cone
Functional: Holding red bands in front of face and doing jumping jacks, spread arms out to side and then in front, touching hands
Core: 15 knee tucks

TRIPLEX #2
Traditional: holding 20lb dumbbells, step up onto platform. 10x on each leg
Functional: lateral sidesteps
Functional: Pull yellow cords into each side for 30 seconds
Core: Holding medicine ball, torso twists

TRIPLEX #3
30 seconds jumping jacks, 10 down ups (get down in pushup position, jump legs between arms and stand up), 10 jumping squats

Monday, October 29th, 2007

TRIPLEX #1

Traditional: Freemotion Rows (80lb x 15, 90lb x 15, 100lb x 10)
Functional: holding cables on lower body freeweight machine, squat and push up weights 15x
Core: situps on exercise ball with hands behind head and fingertips touching (20x)

TRIPLEX #2
Traditional: Freemotion decline chest (40lb x 15, 50lb x 15, 60lb x 10 *hold for 10 seconds on last push out)
Functional: using freemotion cables, punch 15x each side while pulling on other cord.
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Deadlift 15x. Keep back straight, butt in, shoulders back
Functional: jump up and down box in front 10x using both legs
Core: on pull up machine, lift legs to chest and slowly let down all the way (10x)

Wednesday, October 17th

TRIPLEX #1
Traditional: Machine Squats (140lb x 15, 160lb x 15, 180lb x 10)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way

TRIPLEX #2
Traditional: Push down with freemotion weights with one foot in front of the other. (30lb x 15, 40lb x 10, 50lb x 6-10)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @15x, 30lbs @ 10x)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 50 bicycle kicks...keeping core strong

Monday, October 15th (WITH TINO)

TRIPLEX #1
Traditional: Step up and down platform 10x each leg, keeping 1 leg on platform (30lb, 35lb, 40lb)
Functional: In push-up position w/ hands on 35lb barbell against wall, do stair climbers using sliding pads on feet
Core: On pull up machine, lift legs to chest, lifting tailbone and slowly extend down...hyper extending all the way

TRIPLEX #2
Traditional: Shoulder press w/ dumbbells...bring down to ears and bang them against each other when i reach top. (25lb, 30lb, 35lb)
Functional: Chest fly's using yellow bands. With resistance, step one foot in front of other and have back foot's heel off ground. Extend both arms straight forward and 1 arm at a time, extend to one side then bring back to center, keeping core strong. (10x each side...different leg forward)
Core: 20 hyperextensions on exercise ball

TRIPLEX #3
Traditional: Rows on Freemotion machine (15 x 80lb, 15 x 90lb, 10 x 100lb)
Functional: 20 squat jumps with hands interlocked behind head.
Core: Leaning back on bench, 30 bicycle kicks...keeping core strong

Tuesday, October 9th @ 5:30am (WITH TINO)

TRIPLEX #1
Traditional: Shoulder Press (45lb x 15, 50lb x 10, 60lb x 8)
Functional: Pull weights into each side 10x using rope extension thing on machine
Core: While hands are resting on dumbbell, in pushup position do stair climbers using sliding pad on feet

TRIPLEX #2
Traditional: Machine Pull down (keep elbows close to body)
Functional: pull rope in between knees while bending down knees (15x)
Core: Throw ball at me while I'm sitting on ground

TRIPLEX #3
Traditional: 20 lunges (15lb, 20lb, 25lb)
Functional: While balancing on half exercise ball thing, squat holding 35lb barbell and then lift over head. repeat 10x, 15 on final
Core: Lift legs up fast and then release slowly while sitting on forearms on pull up machine

Monday, October 1st (GENERAL STRENGTH)

GENERAL STRENGTH

TRIPLEX #1
Traditional: Lunges - 10 each leg, alternating holding dumbbells (15lb, 20lb 25lb)
Functional: on one leg, step forward and touch cone with opposite hand
Core: Lay in push-up position and put shins on ball. Pull knees to chest and repeat 15x.

TRIPLEX #2
Traditional: Dumbbell chest press 15x (20lb, 25lb, 30lb)
Functional: run up and down stairs 20x
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.

TRIPLEX #3
Traditional: With knee and arm on exercise bench, pull dumbbell into side of body, keeping elbows close to my side and using shoulder to lift 10x each side (25lb, 30lb, 35lb)
Functional: 1 legged squats (15 each leg)
Core: Laying on bench with pubic bone on end of bench, kick legs up and down like swimming (make sure to keep them high) for 30 seconds

Saturday, September 29th (GENERAL STRENGTH)

GENERAL STRENGTH

Triplex #1:
Functional: Squats holding 20lb dumbbells (20 total)
Functional: 10 pushups...on #10, hold in pushup position
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)

Triplex #2:
Traditional: Freemotion incline press (40, 50, 60lbs 15x10x10)
Functional: Pivot punch w/ 15lb dumbells. (20x total / 10 each side) Core: Lying on back, holding exercise ball between ankles and with knees slightly bent, put arms straight out(holding one hand over the other) and crunch up and touch middle of ball. Do not straight neck and keep arms/hands pointing in same direction as chest.

Triplex #3:
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @10x, 30lbs @ 6-8x)
Functional: Lay down and stand up holding a 15lb dumbell (3x each side)
Core: Superman (10x and then hold for 30 seconds on 10

Wednesday, September 26th (GENERAL STRENGTH)

GENERAL STRENGTH

Triplex #1:
Functional: Lunges - 10 each leg, alternating holding dumbbells (15lb, 20lb 25lb)
Functional: Push punching bag across room and back
Core: Lying on back, holding exercise ball between ankles and with knees slightly bent, put arms straight out(holding one hand over the other) and crunch up and touch middle of ball. Do not straight neck and keep arms/hands pointing in same direction as chest.

Triplex #2:
Traditional: With knee and arm on exercise bench, pull dumbbell into side of body, keeping elbows close to my side and using shoulder to lift
Functional: 1 legged squats (15 each leg)
Core: Laying on bench with pubic bone on end of bench, kick legs up and down like swimming (make sure to keep them high) for 30 seconds

Triplex #3:
Traditional: Freemotion Chest Press (60lb, 70lb, 70lb) 15 reps each
Functional: pull freemotion cable into chest (10x each side, 120lb x 140lb x 160lb)
Core: Hanging from bars, lift knees into chest 10x while slightly lifting up on arms. Keep steady

Friday, September 21st (GENERAL STRENGTH)

GENERAL STRENGTH

Triplex #1:
Functional: Machine Squats (120lb x 15, 140lb x 10, 140lb x 10)
Functional: Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)

Triplex #2:
Traditional: Freemotion Decline Press (40lb x 15, 45lb x 10, 50lb x 6)
Functional: Stand up while holding 15lb weight above head (3x each side)
Core: Lay in push-up position and put shins on ball. Pull knees to chest and repeat 15x.

Triplex #3:
Traditional: Freemotion Lat Pull-Down (70lbs @ 15x, 80lbs @ 10x, 90lbs @ 10x)
Functional: Jump up and down box for 45 seconds
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.

Wednesday, September 19th (GENERAL STRENGTH)

GENERAL SET

Triplex #1:
Functional: Squats holding 15lb dumbbells (20 total)
Functional: Pivot punch w/ 15lb dumbells. (20x total / 10 each side)
Core: Crunches on ball holding medicine ball over head and bringing to each side (10x10x15)

Triplex #2:
Traditional: Freemotion incline press (40, 50, 60lbs 15x10x10)
Functional: pull freemotion cable into chest (10x each side, 110lb x 130lb x 150lb
Core: Chops w/ 14lb medicine ball (10 each side)

Triplex #3:
Traditional: Freemotion rows 60,70,80lbs(15x 10 x 10)
Functional: Jump up and down box for 45 seconds
Core: Superman (10x and then hold for 30 seconds on 10th lift)

Monday, September 17, 2007 (GENERAL STRENGTH)

GENERAL SET

Triplex #1:
Functional: Standing Lunges holding 20lb dumbbells (20 total / 10 each leg)
Functional: Pivot punch w/ 15lb dumbells. (20x total / 10 each side)
Core: Use Ab roller and roll 10x

Triplex #2:
Traditional: Freemotion Chess Press (50lbs 15x10x10)
Functional: pull freemotion cable into chest (10x each side, 120lb x 140lb x 160lb
Core: Lay on back, lift feet slightly off ground, then bring knees to chest and with hands flat on floor, lift hips far off ground and point feet straight towards ceiling. (15x)

Triplex #3:
Traditional: Freemotion cross pull-ups 15x
Functional: Jump up and down box for 45 seconds
Core: Superman (10x and then hold for 30 seconds on 10th lift)

Friday, September 14th (GENERAL STRENGTH)

CIRCUIT TRAINING

Triplex #1:
Functional: Push punching bag across back room and back 1x
Functional: Jump up and down stairs for 30 seconds
Core: Lay on back holding bar straight up and hyper extend shoulders down and up

Triplex #2:
Traditional: Machine Chess Press (80lbs 15x10x10)
Functional: 1 legged squats. 10 on each leg
Core: 15 hyperextensions laying chest on ball

Triplex #3:
Traditional: Freemotion Rows (80lbs 15x10x10)
Functional: Stand up while holding 15lb weight above head (3x each side)
Core: 10 Chops each side using medicine ball

Wednesday, September 5th (Circuit Training)

CIRCUIT TRAINING

Triplex #1:
Traditional: Machine Press (15 x 80, 10 x 80, 10 x 80)
Functional: Jump over jump rope and crawl under. 10x
Core: Lay back on exercise ball with medicine ball stretched over head and crunch ball to one side. 6x each side, rotating

Triplex #2:
Traditional: Lat Pulldown (80lb x 15, 80lb x 10, 80lb x 10
Functional: Stand on upside down exercise ball balance thing and do 25 squats
Core: Chops w/ medicine ball (10x to each side)

Triplex #3:
Traditional: Machine Press (15 x 80, 10 x 80, 10 x 80)
Functional: Stand up while holding 15lb weight above head (3x each side)
Core: Superman for 30 seconds

Wednesday, August 22nd (Circuit Training)

Quadplex #1:
1. Balancing on flat side of balancing half-ball and holding a 10lb dumbbell in each hands (by ears), Do squats while pushing up dumbbells when I stand up. 30 seconds.
2. Throw ball down using both hands while tino
3. laterals
4. With hands on dumbbells in a push up position, put shins on exercise ball and bring knees to chest. 30 seconds.

Quadplex #2:
1. With knees bent (not leaning too much back), facing the corner freemotion machine (with the 2 adjustable cables), pull cable back rotating arms and be sure to pull back whole shoulder. 30 seconds
2. Push up position
3. Pushups
4. Core w/ medicine ball

Friday, August 10th @ 6am (LOWER BODY)

LOWER BODY

Quadplex #1:
Traditional/Functional: Walking lunges to one corner, then hold medicine ball to collar bone and do 20 squats while pushing medicine ball to ceiling
Lunge across room, then down room again to another corner and do 20 squats and pull medicine ball down and then pull up over head in one fluid motion.
Then lunge to original space and do 20 squat jumps
Core: Lift medicine ball w/ handles to upper right, then lower right while pivoting hips. Never allow the momentum to overtake you. Be sure to swivel feet w/ hips. 10x to each side. (20lb medicine ball)

Quadplex #2:
Traditional: Squat machine (160lb x 15, 180lb x 10, 180lb x 10)
Functional: Hold red rubber bands. With legs slightly bent, pull armbands down and behind back while bending forward so your facing the ground. 15x
Core/Functional: In push-up position (hands on dumbbells), jump feet between hands and then back. 10x
Core: 20 hyperextensions

Wednesday, August 8th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion rows (70lbs @ 15x, 80lbs @10x, 90lbs@ 6-8x)
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x. (15lbs per arm)
Core: Laying my back on the balance ball, holding a medicine ball over my head w/ straight arms and bringing it up with a crunch. repeat 15x

Triplex #2:
Traditional: Freemotion Lat Pull-Down (70lbs @ 15x, 80lbs @ 10x, 90lbs @ 10x)
Functional: Squat and lift medicine ball over head, repeat 20x (20lb medicine ball)
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.

Triplex #3:
Traditional: Dumbbell upright rows (20lbs @ 15x, 25lbs @10x, 30lbs @ 6-8x)
Functional: Step up and down 35x on platform in back room
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.

Monday, August 6th @ 6am (PUSH)

PUSH

Triplex #1
Traditional: Chest Press w/ dumbbells (25x15, 30x10, 35x6-8)
Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)

Triplex #2
Traditional: Freemotion incline (30lbx15, 40lbx10, 40lbx10)
Functional: Pull cable into left side and right side 10x each (140, 150, 160)
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.

Triplex #3
Traditional: Push down with freemotion weights with one foot in front of the other. (25lb x 15, 30lb x 10, 40lb x 6-10)
Functional: Side stepping on half circle ball for 45 seconds
Core: 20 Hyperextensions

Saturday, August 4th @ 1pm (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats (15 x 160lbs, 10 x 180lbs, 6 x 200lbs)
Functional: Do pivot punch up at angle (like in warm up) with 25lb weights (20 punches total)
Core: Hyperextensions (20x)

Quadplex
Traditional: Single lunges holding 20lb weights. 20 total.
Functional: With left left slightly bent and right leg behind me and slightly on toes, bend forward and punch with 1 arm holding a 25lb weight (be sure to rotate shoulders)
Functional: Stand on ball and punch up using 20lb weight
Core: Lay on side and put whole forearm on side balance ball and hold hips up. 30 seconds each side.

Wednesday, August 1st, 2007 @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion rows (50lbs @ 15x, 60lbs @10x, 70lbs@ 6-8x)
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x. (15lbs per arm)
Core: Lay back shoulders on exercise ball with arms spread out. Roll out to each shoulder and keep hips up, core strong. (6 each side)

Triplex #2:
Traditional: Freemotion Lat Pull-Down (60lbs @ 15x, 70lbs @ 10x, 70lbs @ 10x)
Functional: Squat and lift medicine ball over head, repeat 20x (20lb medicine ball)
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.

Triplex #3:
Traditional: Dumbbell upright rows (15lbs @ 15x, 20lbs @10x, 25lbs @ 6-8x)
Functional: Step up and down 30x on platform in back room
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.

Monday, July 30th, 2007 @ 6am (PUSH)

PUSH

Triplex #1
Traditional: Bench Press w/ barbell (15lbs on each side x 15, 20 x 15, 25 x 15)
Functional: Standing on one slightly bent leg, touch cone with opposite hand (15x each side)
Core: In sit-up position with feet flat on ground, Tino throws medicine ball over my head and I throw it back to him. (15x)

Triplex #2
Traditional: Military Press w/ Freemotion -shoulders straight up and touch hands 35lbx15, 40lbx10, 40lbx10)
Functional: Pull cable into left side and right side 10x each (110lbs, 120, 130)
Core: Pass ball side to side using core. Have Tino throw ball at you. 15x each side.

Triplex #3
Traditional: Freemotion Decline Press (30lb x 15, 35lb x 10, 40lb x 6)
Functional: Pull cord into each side of body (10x each side at 140lbs, 150lbs, 160lbs)
Core: Sitting down and holding a medicine ball, lift legs off the ground and arching the ball past the face, left and right for 30 seocnds

Friday, July 27th, 2007 @ 6am (LOWER BODY)

Lower Body

Quadplex #1:
Traditional/Functional: Walking lunges to one corner, then hold medicine ball to collar bone and do 20 squats while pushing medicine ball to ceiling
Lunge across room, then down room again to another corner and do 20 squats and pull medicine ball down and then pull up over head in one fluid motion.
Then lunge to original space and do 20 squat jumps
Core: Lift medicine ball w/ handles to upper right, then lower right while pivoting hips. Never allow the momentum to overtake you. Be sure to swivel feet w/ hips. 10x to each side.
(How Heavy is medicine ball?)

Quadplex #2:
Traditional: Squat machine (140lb x 15, 160lb x 10, 160lb x 10)
Functional: Hold red rubber bands. With legs slightly bent, pull armbands down and behind back while bending forward so your facing the ground. 15x
Core/Functional: In push-up position (hands on dumbbells), jump feet between hands and then back. 10x
Core: While sitting on cushion, have Tino throw exercise ball at you while you keep feet off ground. Throw back to him. 15x

Wednesday, July 25th, 2007 @ 6:30pm (PUSH)

PUSH

Triplex #1
Traditional: Chest Press w/ dumbbells (25x15, 30x10, 35x6-8)
Functional:On one leg slightly bent and leaning forward, lift fixed weight barbell with palms facing down. Be sure to bring elbows up high. (30lbs, 15 each side)
Core: Lay on back with hands by side and exercise ball between feet. Lift ball 90 degrees over stomach and when it reaches apex, lift hips up off ground. (20x)

Triplex #2
Traditional: Freemotion incline (30lbx15, 40lbx10, 40lbx10)
Functional: Pull cable into left side and right side 10x each (110, 120, 130)
Core: Put hips on exercise ball face down and hands on ground. Keep back legs together and lift up 20x.

Triplex #3
Traditional: Push down with freemotion weights with one foot in front of the other. (25lb x 15, 30lb x 10, 40lb x 6-10)
Functional: Side stepping on half circle ball for 45 seconds
Core: 20 Hyperextensions

Wednesday, July 18th, 2007 @ 6am (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats (15 x 160lbs, 10 x 180lbs, 6 x 200lbs)
Functional: Do pivot punch up at angle (like in warm up) with 20 or 25lb weights (20 punches total)
Core: Get in pilates machine and lift arms straight up, then pull down to side. Keep legs lifted and be sure not to jerk the handles, stay controlled. On the final 5, lift shoulders when I pull down.

Quadplex
Traditional: Single lunges holding 20lb weights. 20 total.
Functional: With left left slightly bent and right leg behind me and slightly on toes, bend forward and punch with 1 arm holding a 25lb weight (be sure to rotate shoulders)
Functional: Stand on ball and punch up using 20lb weight
Core: Lay on side and put whole forearm on balance ball and hold hips up. 30 seconds each side.

Wednesday, July 11th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion rows (50lbs @ 15x, 60lbs @10x, 70lbs@ 6-8x)
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x. (12.5lbs per arm)
Core: Lay back shoulders on exercise ball with arms spread out. Roll out to each shoulder and keep hips up, core strong. (6 each side)

Triplex #2:
Traditional: Freemotion Lat Pull-Down (60lbs @ 15x, 70lbs @ 10x, 70lbs @ 10x)
Functional: Squat and lift medicine ball over head, repeat 20x (20lb medicine ball)
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.

Triplex #3:
Traditional: Dumbbell upright rows (15lbs @ 15x, 20lbs @10x, 25lbs @ 6-8x)
Functional: Step up and down 30x on platform in back room
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.

Monday, July 9th @ 6am (PUSH)

PUSH

Triplex #1
Traditional: Chest Press w/ dumbbells
Functional: On one slightly bent leg and leaning forward, lift barbell to chest w/ elbows up high.
Core: Bicycle kicks

Triplex #2
Traditional: Freemotion incline
Functional: Pull cables to left side 10x, then to right side 10x (100, 115, 130lbs)
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.

Triplex #3
Traditional: Push down with FreeMotion weights while standing one foot in front of other.
Functional: Side-stepping on half circle ball for 45, 30 and 30 seconds
Core: Hyper-extensions on exercise ball

Friday, July 6th @ 6am (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats (15-10-10), last 10 reps were of 220lbs.
Functional: Using stretch bands, pull to left, center and right while keep legs slightly bent and turning core to left and right.
Core: Lay on back with exercise ball between feet. Lift ball 90 degrees above stomach with hands flat on ground by sides. When legs reach 90 degrees, lift hip off the ground.

Quadplex
Traditional: Lunges on one leg with freemotion cables, standing reversed. (1 leg at a time for 10 reps each)
Core: Take bands and extend over head with straight arms while bending hips forward (leaning back)
Functional:Lift medicine ball over head and slam on ground, bending knees. Repeat 15x
Core: Put lower stomach on exercise ball, hands on shoulders and lift up. Repeat 15x

Wednesday, July 4th @ 10am (PULL)

PULL

Warm-Up

Triplex #1
Traditional: Bent over row w/ barbell and 25lb weights (10-10-10)
Functional: Use Freemotion cables to position self in push-up position and do 10 push-ups.
Core: Lay back shoulders on exercise ball with arms spread out. Roll out to each shoulder and keep hips up, core strong.

Triplex #2
Traditional: Freemotion Lat Pull-down
Functional: Squat and then lift ball over head. Repeat 20x.
Core: Lay on stomach with arms spread forward in superman position. Lift arms and thighs. Repeat 10x, holding up for 10 seconds on final rep.


Triplex #3
Traditional: bend knees and then left dumbbells into a upright row. Make sure to have back kept straight but at an angle an then stand up straight while lifting row.
Functional: Step up and down 30x on platform.
NO CORE TODAY BECAUSE RAN OUT OF TIME

Monday, July 2nd @ 6am (PUSH)

Warm-Up

Triplex #1
Traditional: Push Chest (not freemotion)
Functional: Squat down and do not lean back. Pull freemotion weights rotating left and right and using the shoulders and core.
Core: Standing turned away from wall, reach back and touch wall

Triplex #2
Traditional: Dumbbell incline (20lbs, 25lbs, 30lbs)
Functional: 1 legged squats (10 on each side)
Core: Lay on back shoulder blades on a exercise ball with hands together and stretched out. Move 90 degrees to each side, rolling on to a shoulder and go back and forth, 20x.
Triplex #3
Traditional: Freemotion push down
Functional: Side-step squats w/ medicine ball passing
Core: put legs in 45 degree angle and reach for feet

Friday, June 29th @ 6am (LOWER BODY)

LOWER BODY

Triplex
Traditional: Machine Squats
Functional: Pull Free motion handle, step and punch
Core: Lay down on back w/ arms and legs extended. Take exercise ball in hands and lift shoulders off the ground, placing the ball between my legs. Extend arms and legs to the ground and then crunch again bringing the ball back to my hands and extend back down. repeat 15-10-10

Quadplex
Traditional: Lunges while holding freemotion cables. (16 reps)
Core: Take bands and extend over head with straight arms while bending hips forward (leaning back)
Functional:Get in punching position w/ freemotion machine w/ back heel off ground and pull cable towards you with one arm. switch arms.
Core: Put hip on exercise face down and hands on ground. Keep back legs together and lift up.

Wednesday, June 27th @ 6am (PULL)

PULL

Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Holding dumbbell straight over head w/ 1 arm and standing up, then laying down. repeat 4x each side
Core: Lay sternum on exercise ball and lift shoulders with both hands on opposite shoulders

Triplex #2
Traditional: Freemotion Rows
Functional: Using Freemotion cables, step 1 foot forward and push forward cables like a standing bench press. Repeat each foot forward 15x.
Core: Lay back on exercise ball and extend free weight over head, then crunch to one side and rotate sides


Triplex #3
Traditional: Dumbbell upright row (15lbs, 20lbs and 25lbs)
Functional: Hold pushup position on exercise ball
Core: Lay in push-up position and put shins on cylinder roll. Pull knees to chest and repeat 15x.

Monday, June 25th @ 6am (PUSH)

PUSH

Warm Up

Triplex #1
Traditional:Freemotion Chest Press
Functional: Lift medicine ball above head with straight arms, let it fall and then squat down. Repeat 10x.
Core: Lay in push-up position and put shins on cylinder roll. Pull knees to chest and repeat 15x.

Triplex #2
Traditional: Freemotion shoulder press (pushing up)
Functional: Squat down and step to side then squat again. Repeat 15x.
Core: Hold medicine ball at stomach while standing straight and rotate left to right while keeping hips in place.

Triplex #3
Traditional: Freemotion pressing down. One leg in front of the other and looking straight ahead.
Functional: Sprinting and then running backward 2x. Crouching and sidestepping to one end of room and back 2x. Grapevining to one end of room and back 2x.
Core: Standing facing away from wall and with hands above head, reaching back and hitting wall.

Friday, June 22nd @ 6am (LOWER BODY)

LOWER BODY

Warm up

Quadplex #1
Traditional: Squats on machine
Functional: Pull Free motion handle, step and punch
Core #1: Lay on back with exercise ball between ankles. Lift legs in 90 degrees and do crunches
Core #2: In push-up position, Lift right arm/left leg straight out, hold then rotate.

Quadplex #2
Traditional: Lunges while holding freemotion cables. (16 reps)
Functional: Pull 2 bands. Lay down on back, stand up and pull bands behind back. repeat 10x.
Core #1: While having lower back on exercise ball, sit with shoulders up (using stomach muscles) and press dumbbells up, rotating right and left. 30x.
Core #2: Sit up with knees together. Lift feet off ground and push chest out. Hold for 45 seconds.

Wednesday, June 20th @ 6am (PULL)

PULL

Warm-Up

Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Squats on vibrating machine
Core: Lay sternum on exercise ball and lift shoulders with both hands on opposite shoulders

Triplex #2
Traditional: Freemotion Rows
Functional: Push punching bag across floor and back
Core: Lay back on exercise ball and extend free weight over head, then crunch to one side and rotate sides


Triplex #3
Traditional: Dumbbell upright row (15lbs, 20lbs and 25lbs)
Functional: Punch punching bag fast, alternating punches
Core: Use bow staff to punch punching bag using core to rotate

Workouts Prior to 6/11

May 25th at Noon: First Workout! Whole Body.
May 30th at Noon: Second Workout! Whole Body.
June 4th at Noon: Third Workout! Whole Body.
June 8th at Noon: Fourth Workout! Lower Body.

Monday, June 18 @ 6am (PUSH)

PUSH

Warm Up

Triplex #1
Chest Press Machine (not freemotion)
Freemotion taking 2 bands and pulling straight down to my side. Stand with one foot in front of the other in almost a martial arts stance but looking straight ahead w/ feet facing straight.
Sit in a crunch position with feet off the ground and shaking hard band over head (45 seconds)

Triplex #2
Freemotion should press (pushing up)
lateral side stepping on stepper for 45 seconds
Exercise ball laying on sternum with hands on shoulders and feet on ground. Lifting upper body off ball

Triplex #3
Freemotion pushing down.
standing straight with feet together and pulling band over my head while pushing my hip forward
pulling a rubber circle from 3:00 to 9:00, rotating my hips while Tino pulls the other side

Saturday, June 16th (CARDIO)

11:00am - 12:30pm Yoga at Yoga Circle with Todd
1:00pm - 3:30pm - Biked a little between Kozy's to home to Multisport to home to Multisport
4:00pm - 7:00pm - Biked around the city with Chrissy

Friday, June 15th @ 6am (LOWER BODY)

LOWER BODY

Warm up

Triplex
Traditional: Squats on machine
Functional: Hold arms on side of ball in push-up position
Core: Lay down on back w/ arms and legs extended. Take exercise ball in hands and lift shoulders off the ground, placing the ball between my legs. Extend arms and legs to the ground and then crunch again bringing the ball back to my hands and extend back down. repeat 15-10-10

Quadplex
Traditional: Step up on platform while holding 15lb dumbbells (15 steps on each side)
Core: Take bands and extend over head with straight arms while bending hips forward (leaning back)
Functional:Get in punching position w/ back heel lifted off ground and punch one arm extending band
Core: Put hip on exercise face down and hands on ground. Keep back legs together and lift up.

Wednesday, June 13 @ 6am (PULL)

PULL

Warm-Up

Triplex #1
Traditional: Freemotion Pull-Downs. 15-10-10
Functional: Holding dumbbell straight over head w/ 1 arm and standing up, then laying down. repeat 4x each side
Core: Laying on back and putting feet on balance ball. Lifting butt off ground for 30 seconds.

Triplex #2
Traditional: Kneeling over bench and lifting dumbbells with one arm, pulling into my back, keeping elbows close in. 10 reps each side
Functional: Holding pushup position using mini balance ball thing.
Core: Laying on belly on balance ball and putting feet together, then lifting up 10x.


Triplex #3
Traditional: Curls with Dumbbells
Functional: Squats holding a dumbell straight over head w/ 1 arm. repeat 4x on each side
Core: Laying my back on the balance ball, holding a medicine ball over my head w/ straight arms and bringing it up with a crunch. repeat 10x

Monday, June 11 @ 6am (PUSH)

PUSH

Triplex #1
Traditional: 2 dumbbells, lay on back and chest press (Pushing forward) 10 reps each
Functional: Pull 2 bands behind back while bending forward. arms should be parallel to floor.
Core: On back, lift legs half foot off ground and hold for 30 seconds

Triplex #2
Traditional: Incline Bench (Pushing Up) 2x 15 reps, final 8 reps
Functional: Lateral stepper. For 30 seconds, step on and off from side to side
Core: Laying on stomach, lift arms and legs 10x, then hold on #10

Triplex #3:
Traditional: Freemotion Chest (Pushing Down) 2x 15reps, final 10 reps
Functional: Freemotion Pulling to one side with 2 hands(10x each side)
Core: Lay on back, ball in between feet and lift legs to 90 degrees 15x