I'm not sure I need the brand name equipment, still looks interesting.

November 22, 2010

Dreadmill, 45 minutes, 3.25 miles, 556 calories, 4.5 mph

3 rounds
Standing cable crunches, 150#x30
hyper-extensions, 20

Novmeber 19, 2010

GENERAL MOBILITY

Forward skip w/backward arm circles
High knee walk, quad stretch
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Knee out walk quad stretch
backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
walking Reverse overhead lunge
Backward Push
Sit and Reach
Backward Run
Butt kicks
Kick walk

Dumbbell Circuits
2 rounds
lunge walk dumbbell in each hand, 8
push press, 4
dumbbell high pull, 4 on a side
lunge and reach, 4 on a side

2 rounds
1 dumbbell lunge walk on one side, 8 reps

3 rounds
Goblet Good mornings
Bent over rows
run 10 yards
1 burpee

QUAPRUPED MOVEMENT

• Ninja Get Up, Lope (right-right, left-left), jog Burpee
• Ninja Get Up, Alligator (right-left, left-right), jog, burpee
• Ninja get up, Gallop (front, back), jog, Burpee
• Ninja Get up, Chimpanze (hand hand, foot foot), jog, Burpee

Tabata Core circuit
cross lateral v ups
ankle touches
cross lateral superman
twisting toe touches
lunge and reach
crunches
bicycle crunches
good mornings

November 18, 2010

Dreadmill, 2 miles, 340 calories, hills @ 4.5 mph

Beastmaster, 1 mile, 100 some odd calories, 12:32 minutes

Cable Crunches and Good mornings

November 17, 2010

Dreadmill, 25 minutes, 1.75 miles, 285 calories

popcycle, 20 minutes, 5 miles,

3 rounds
Good mornings, 95#, 10, 10, 10
cable crunches,150# 30, 30, 30

November 16, 2010

Introductory workout group.

GENERAL MOBILITY

Ankle Circles
Knee Circles
Hip Circles
Waist Circles
Arm Circles, Backward and Forward
Shoulder Corkscrew
Neck Circles

Forward skip w/backward arm circles
High knee walk
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
Big Knee Circles to a squat
Backward Push
walking quad stretch to lunge
Backward Run
Superman Walk
Crazy legs
Sit and reach
Butt kicks
Kick walk


Pre-work. 8 rounds, 20 seconds of work 10 of rest
Jump Circuit
Squat Jump, box hop left, box hop right, Rocket girls, f/b line jump, speed skaters, lateral line jump, Squat Jump

Barbell instruction leading into some fun with weights.

Five deadlift on the tennis sideline, suicide to mid-court and back, 5 deadlift run to far side line, lather rinse repeat with front squats.