No Slack Off During Week Off Workout Plan #1

» Posted by on Jun 27, 2012 in Blog | 0 comments

No Slack Off During Week Off Workout Plan #1

 Tip of the Day: Be sure to drink half of your bodyweight in ounces of water ex. 100lbs ~ 50oz of water.    

Day 1 Down & Up Again Ladder Circuit

Equipment needed: Timer, exercise mat

Warm-up: 5-10 min of jog and dynamic warm-up

Complete a timed ladder circuit of the following exercises using the following timed intervals:

Round 1: Perform EACH exercise for 60 seconds, and allow 1-2 minutes rest before moving on to round #2

Round 2: Perform EACH exercise for 45 seconds, and allow 45-90 sec rest before moving on to round #3

Round 3: Perform EACH exercise for 30 seconds, and allow 30-60 sec rest before moving on to round #4

Round 4: Perform EACH exercise for 30 seconds, and allow 30-60 sec rest before moving on to round #5

Round 5: Perform EACH exercise for 45 seconds, and allow 45-90 sec rest before moving on to round #6

Round 6: Perform EACH exercise for 60 seconds

Circuit #1

  1. Squat thrusts
  2. Power jacks
  3. Mountain climbers
  4. Boxing combo (jab, cross, hook, uppercut – focus on hand speed!)
  5. Run (pace should be a comfortably hard pace)

Circuit #2

  1. Plank
  2. Vertical leg toe toches
  3. Plank jacks
  4. Jack knife crunches (Rt. leg straight)
  5. Jack knife crunches (Lt. leg straight)

Cool down

 

 

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