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.
Thursday, June 28, 2007
Monday, June 25, 2007
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.
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.
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 22, 2007
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.
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 20, 2007
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
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
Tuesday, June 19, 2007
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.
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, 2007
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
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 16, 2007
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
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 15, 2007
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.
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, 2007
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
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, 2007
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
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
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