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