3-31-12

workout:
3-3-3-3
Push Press

amrap 8
5 Push press
10 hand-release push ups

core:
tbd

3-30-12

workout:
amrap 12
10 burpees
10 hand-release push ups
15 air squats

core:
n/a

3-29-12

workout:
3 rounds
1 jog around block
30 air squats

time limit: 20 minutes

core:
50 sit ups
30 sec side plank each side, rest 15 sec x2 (x2 only applies for the side planks)

3-28-12

rest day

3-27-12

warmup:
50 jumping jacks
stretch your legs a little more than usual get blood pumping

workout:
50 air squats
25 jumping lunges (1 each = total 50)
30 burpees

x3
on the third round, do 15 burpees.

time limit: 30 minutes. pace yourself on the breathing. do 10 burpees at a time. This is light work! :D

core:
tabata flutter kicks (4 minutes, so 8 intervals)

3-26-12

warmup:
run around the block x1
stretch

workout:
5 rounds
30 tuck jumps
15 hand-release push ups

core:
50 leg raises

3-23-12

warmup:
your choice

workout:
4 rounds
15 Beyond the range push-ups
30 Med ball sit ups
10 single leg tricep dip (10 each leg)

Do not exceed 30 minutes.

3-22-12

warmup:
50 jumping jacks
3 rounds
10 air squats
10 sit ups
5 push ups (normal, chest must touch ground and arms need to lock out at top)
2 burpees

workout:
21-15-9
Diamond Push Ups
Chair dips

core:
3 max planks (hold a plank for as long as you can. rest 1 min, then do next one etc)
4 rounds
30 sec flutter kick
30 sec rest

Try to do a few diamond push ups without using your knees. It'll be tough, but you can do it. good luck!

3-21-12

rest day

3-20-12

AMRAP 20
1 block run
50 med ball sit ups
25 step ups w/ med ball

I'm looking for at least 3 rounds. You got this. For the step ups, I suggest stepping up on a platform at least 14" high.. Each step up counts as 1. Good luck! Pace yourself.

3-19-12

warmup:
30 jumping jacks
8 burpees
stretching

workout:
AMRAP 16
10 Bulgarian Split Squats (10 each leg so really total is 20)
50 Mountain Climbers
10 Long Jumps

core:
25 jack knives

3-18-12

warmup:
1 block run
25 jumping jacks
stretching

workout:
25 bicycle kicks
10 hand-release push ups
25 flutter kicks
10 hand-release push ups
25 leg raises
10 hand-release push ups
x3

additional:
30 sec plank

It's all in the breathing when you do your core work. Pace yourself. 25 min time cap

3-17-12

warmup:
tabata burpees

workout:
10 sets of 10 back squats for time

core:
tbd

3-16-12

rest day

light jogging and core work if desired

3-15-12

warm up:
100 jumping jacks
each 15th interval do the following according to that interval:
1st (15)- 10 toe touches
2nd (30)- 15 air squats
3rd (45) - 25 sit ups
4th (60) - 10 tuck jumps
5th (75) - 25 sit ups
6th - (90) - 5 burpees

workout:
amrap 12
20 dumbbell swings*
15 dumbbell squats
2 bear crawls

abs:
50 reps of ab work of your choice

For the dumbbell swings, remember to generate power from your hips. The weight is relatively light so you should have no problem doing this, but try to perfect your form. Keep your back straight, and raise the dumbbell overhead, so your biceps will essentially be near your ears, which is how it should be.

3-14-12

warm up: 2 laps around block

workout:
10 Plyometric Push Ups
8 Front Raises
rest 1 min
8 Lateral Raises
rest 1 min
8 Dumbbell Rows

x3

core:
45 sec plank
30 sec side plank
x2
Rest 20 seconds in between

For the raises and rows after doing both your left and right arm, it will count as one rep.
The dumbbells may be heavy, but I want you to try it and tell me how it goes for the front and lateral raises. good luck!

3-13-12

SUP. Temporary hiatus, but that's okay. Now that you have my glorious dumbbells (my room feels emptier -cries-) we can expand on your workouts.

15 Dumbbell Push Press
30 chair dips
2 inchworms (across hallway)
10 side-to-side push ups

x3

OPTIONAL:
cardio: 25 tuck jumps

Do this for time. 20 minute time limit.
Also, for the push press, remember, generate power from your hips. Explode up and it'll help getting the dumbbells overhead. The dumbbells are light so you should have no problem with this. Good luck!

3-10-12

Today, you will perform a modified version of your first benchmark girl. Her name is "Cindy", and she is one of the benchmark workouts for crossfit. You will have loads of fun.

"Cindy"
AMRAP 20
5 Jumping Pull Ups
10 Hand Release Push Ups
15 Air Squats

3-9-12

rest day

3-8-12

30 Lateral Jumps
30 Jumping Lunges
1 Block Run*
X3

*Sub is 25 burpees. :]

Please record time.

3-5-12

50 Squat Jumps
50 Med Ball Lunge Twists
25 Inverted Rowshttp:
For the inverted rows, you can also grab two chairs, put them facing each other,place a broomstick or some other long stick between them and then just raise yourself up. Chest should touch the bar.

Rest 3 minutes.
x3

Record for time.

3-4-12

3 Diamond Push Ups
1 Jog around Block
15 Jump Squats
x2
For time. Please record average amount of time it takes to do a lap around the block

3-3-12

A.
15 Push Press
30 Sec Deadhang
Rest 1 min
x3

B.
4 Minutes Ab Work

3-2-12

Today is part 2 of the stretching. But first, I want you to jog twice again around your block and then do 50 leg raises followed by 25 handstand push ups. Rest 1 minute, then do 25 leg raises. Apply the cobra stretch afterwards for 1 min, then do the following:

A.
Baby stretch?
Basically from cobra, lie on your knees, lean forward and place extend your arms in front of you with your palm touching the ground. Hold for 30 secs.
Kneeling Forearm Stretch
Hold for 30 secs.
Elbows Back
Rather than doing this one, the movement I want you to do is similar. Put your arms behind you and pull them downwards. If you can cusp your hands together, then great. If not, that's okay too. Hold for 30 seconds.

B.
Start off with the bottom of a squat again, but this time place your palms to the ground and hold for three seconds, then raise your butt up and try to keep your legs straight. Hold for another three seconds. Do 10 reps.
Lastly, lie on your back, hug your knees and rock back and forth. This stretch will be for your back/lower back. Do this for 30 secs. That is all!

3-1-12

Hello Test Subject #1,
We have entered a new month! You haven't quite yet completed a month doing this quite yet, but hey it's a new month. This calls for a change. For the next 2 days (including today), I wish for you to rest and practice on stretching and working on your mobility/flexibility. This will help you in long run when we do the weights in the gym. For today, I want you to jog around your block twice. If it's raining, put in a hoodie etc. Afterwards, do the following:

A.
Superman
Do 10 reps.
90/90 Hamstring
Hold for 1 min each leg.
Calf Stretch
Hold for 30 seconds each leg. Also to feel a better stretch, put your foot against the wall and press in.

Repeat this 2 times.

B.
Tricep Side Stretch
Hold for 20-30 seconds each arm.
Tricep Stretch
Hold for 20-30 seconds each arm
Cobra
Hold for 1 min.
Lastly, Hold the bottom of a squat for 1 minute. Use your elbows to feel the stretch in your groin area.