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