February Fitburst

February

2015

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1	2	3
				20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/JOG/WALK
4	5	6	7	8	9	10
REST DAY	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	RUN/JOG/WALK
11	12	13	14	15	16	17
REST DAY	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/JOG/WALK
18	19	20	21	22	23	24
REST DAY	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	RUN/WALK/JOG
25	26	27	28	29	30	31
REST DAY	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	20 Booster Lunge 10 Blaster Push Up	20 Tantrum Squats 20 Widow Push Ups	RUN/WALK/JOG

Fit Burst

Tantrum Squat - feet together, jump out to a wide squat position and get low.
Booster Lunges - basically and thruster with a secondary lift as you lower from the first portion.
Widow Push Up - push up with a plank up down then a mountain climber and a hesitation push up.
Blaster Push Up - diamond/close push up full range, then half range, then full range again is one.

Resolutioner Workout - Fully Body (Feb 7)

I wish I weighed a little less......(that's what went through my head during this)!!

Note: 1 min on: 30 seconds off.  As many full sets as you can, in sequence, in 30 minutes.

Warm Up: Run, Row or Cycle (3km, 3km, 7km)
Exercises
Tricep Dips
Bosu Plank Up Downs
Sandbag Thruster (20-50lb sandbag or supplement a plate)
Iron Cross Push Up (support hands above ground and feet in an elevated position)
Bar Bicep Curl (Olympic/ EZ/ Regular with enough weight to challenge you for 1 minute)
Sumo Jump Squats (Feet together and jump out to wide squat and hip crease below knee level)
TRX Low/High Row (Elbows low wrists in/ Elbows high wrists down)
Shoulder Press (Box press with enough weight to challenge you for 1 minute)
Romanian Split Lunge (Dumbells in each hand)

Core (Mix in the following every third exercise)
Hanging Knee Raises
TRX Plank to Pikes
Medicine Ball Pike Ups