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