Conditioning Program - Monday March 16

Two part workout:

Part 1 - Multiple Exercise Circuit (Choose 60% of max dumbell weight)

Shoulder Press

Hammer Curl

Overhead Tricep Press

Bent Over Row

Squats

Curls

Part 2 - Circuit

TRX Row

Calf Raises

Medicine Ball Walking Lunge

Barbell Curl (80%/60%/40%)

Weighted Back Extensions

Chin Ups

Hanging Leg Raises

Elevated Wall Climb Overs

Complete all of Part 1 to Failure.
Move on to the first exercise in Part 2 and complete that to Failure.
Return to the first exercise in Part 1 and complete to Failure (or 30 reps).
Move on to the second exercise of Part 2 and complete to Failure (or 30 reps).
Return to the second exercise of Part 1 and complete to Failure (or 30 reps).

As above for the remainder.  Complete two full circuits after the initial Part 1.

Stretching

Stretching, in my fitness life, and in a lot of yours is challenging to say the least or just plain non existent.  I have made the effort in the recent past to put stretching, mobility training and flexibility at the top of my training pyramid.
Over the next few weeks I will go over various stretching modalities, examine them, demonstrate how to do them, and track my own flexibility/mobility progress.

To start off, here is a very basic intro to stretching from neilarey.com for my brother....and you!!

Neila Rey's 50 Reasons to Exercise

Atom Workout

The "Atom" Workout.  A lot of fun.  Much more strength/fatigue related than the 300 workout with the addition of fatigue level push ups as well as chin ups.  I will add the chin up trainer later today from www.neilarey.com

Got through Level 2 or 5 Sets with no rest between.

"300" Body Weight Workout

A great workout that I did today in my Conditioning Program with my students!!

Went to Level 3 with 7 Sets and no rest between sets.  Amazing what a little body weight and core work will do to you when you are used to lifting and taking longer breaks.

www.neilaray.com

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