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.

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