iFit Not Sit Workout

Today we did 8 stations, each stations for max reps with two exercises in between.

#1 Agility Ladder

- run through the agility ladder: laterally each side, high knee, and diagonal then do 50 split jumps

#2 Ab City

- do 20 tricycles then 20 squats with a standing bicycle

#3 Boxes

- 15 box jumps + 7 burpees

#4 pull bar

- 8 to 15 pull ups depending on ability level + 20 good mornings

#5 parachutes

- 100 meters on the parachutes + 100 meter trail

#6 sand bags

- 15 split squats each leg + 30 jumping jacks

#7 cardio

- 5:00 jog at your pace

#8 medicine balls

- 20 wall balls

- buddy will do the wall sit until their buddy is finished

*** bring it in, get pumped up! check out the new fit or fat food log at www.ichoosefit.org under products and resources tab***

Strength Workout – Arms

Workout

Strength Workout – Arms

1. 5×15 Bent Over Row

25 Supermans (complete after each set for a total of 150 reps)

2. 5×5 Negative Pull-up

25 Aqua Mans (complete after each set for a total of 150 reps)

3. 5×12 D.B 1-Arm Row

25 Butterfly Crunches (complete after each set for a total of 150 reps)

_____________________________

3×10 Barbell Curl

1×100 Power Ropes

3×8 Dive Bomber Push-ups

3×12 Butterfly Sit-ups

Dynamic Leg Workout- Mansfield West

Jump Rope- 1 minute

High Knees- 1 minute

Butt Kicks- 1 minute

Jumping Jacks- 1 minute

Burpees- 20 each

10 minute run/jog/walk/crawl

 

Repeat with Jump Rope, High Knees, Butt Kicks and Jumping Jacks for 1 minute, instead of Burpees 20 reps- push up & tricep dip

10 minute run/jog/walk/crawl

 

Repeat again with above Jump Rope, High Knees, Butt Kicks and Jumping Jacks for 1 minute and instead of push ups & triceps, 20- Burpees and 1 minute Mountain Climbers

10 minute run/job/walk/crawl

Happy Calves!

Strength Day

Workout

5×5 Squats

2 Min – Max Reps:

1. Box Jumps/Burpees

2. Barbell Lunge/Scaled Handstand Push-ups

3. 1-Arm Shoulder Press/Sidebends

4. OH Tricep Extension/H.R. Push-ups

 

 

 

V02MAX

Workout

1600m Run

100 Inverted Rows

100 Spiderman Planks

100 Side Sit-ups

800m Run

100 Overhead Lunges

100 Grasshoppers

100 Leg Extensions w/Hip Raise

800m Run

 

Walk it out Red Oak

Standard warm up + 50 lunges, + 5o squats, + 15 inch worm, 3 laps

 

4x

10-20 weighted squats

24 split lunge

15 weighted plie

12 side plank pulse (ea.)

10 burpees, double jump

 

4x

30 bridge (weighted)

30 single leg bridge  (weighted) (ea.)

35 quad killer

34 frogger

30 plank walk

 

Time is Wasting….Get Started!!

Workout

100 High Knees

100 Butt Kicks

100 Bicycles

10 Knee-to-Floor Lunges

4×12 Skull Crushers + 20 Close Arm Push-ups (Rotate Sets)

800m Run

4×12 Tricep Push-downs + 12 Suicide Push-ups (Rotate Sets)

800m Run

4+12 GHD Sit-ups (alt. Butterfly) + 24 Tricycles (Rotate Sets)

800m Run

100 Rep Set Red Oak

Standard warm up

100 lunge

100 jumping jack

100 ab twist

100 super man

1 mile

100 push up

100 tricycle

800m run

100 weighted squat

400m run

25 hammer curl w/ squat

4 100m sprints

Mile + Strength Red Oak Bootcamp

warm up: 3 laps w/ 15 sit-up in b/w

1 mile run 15 burpee halfway/15 burpees @ end

3 Rounds::

15 leg lifts

35 dumb bell thrusters

30 bodyweight squats

**3 burpee for a break

4 Rounds::

lap w/ lap of lunges

10 tucks

12 H.R. push ups

Total Body Red Oak Bootcamp

Circuit 1:

Jumping Jacks

Squats

Push ups

Bicycle Abs

1 minute each

Circuit 2:

mountain climber

ab twist

squat jump

crunch

1 minute each

Circuit 3:

Ski jump

forward lunge

plank jack

plank

1 minute each

REPEAT

30 second Circuits

Frogger

curtsey lunge

 

bicep curl

shoulder press

 

I surrenders

tuck jumps

 

crunches

scissor ab

REPEAT