Workout 01/15/2009
Warm up – half mile at 8:00 pace.
- Five sprints @ 15 degree incline on treadmill:
- 60 seconds at 8:00 pace, 90 secs rest
- 60 seconds at 8:00 pace, 90 secs rest
- 60 seconds at 8:00 pace, 45 secs rest
- 30 seconds at 7:00 pace, 45 secs rest
- 30 seconds at 7:30 pace
- # Heart rate elevation.
Repeat three times:
- Pushups with added weight on back
- Body weight squats with feet close together to sitting position on bosu (30 seconds)
- v-sit position, throw weighted ball to partner, forward, right-to-right, then left-to-left
Repeat three times:
- Hip rolls for 30 seconds (feet elevated on stability ball, 12″ apart with hips off floor, stabalizing with arms)
- Jumping lunges for 30 seconds
- 10 decline pull-ups (alternate hands each rep [plyometics])
Repeat Twice:
- 8 Modified Barbell curls 50 lbs (raise to 90 degrees from bottom; lower to bottom and raise 180 degrees; down 90 degrees and back up; lower 180 degress back to bottom.)
- 30 seconds of squat thrusts
Repeat Twice:
- Squat hops. start in squat position with hands on floor, leap forward onto hands, then follow with legs down the hallway and back.