Back to the Basics (Leg Focus, chest and triceps)

8:00 dynamic warm up

Strength Focus, 13:00 at each station. Do max rounds on each bundle of three exercises with minimal rest.

Station #1

– 16 lunges 115 lbs for guys/75 for girls

– 8 burpees

– 16 push ups

Station #2

– 32 Dumbbell lunges

– 16 bodyweight squats

– 32 high jumpers

Station #3

– 16 tricep cable push downs (with rope)

– 8 HR push ups

– 16 tricycles

Mental Exercise of the Day

“What is the worst that can happen if you go all in? you can come up short, fail and face defeat. What is the worst that could happen if you don’t go all in? Well, that is happening now…”

Boot Camp Boxing (new combos!)

Warm up:

Tabatas

1. Alternating Tabata: high knees, butt kicks, jumping jacks, bicycles, push ups, air squats, mountain climbers,

2. power squats

3. side sit ups

Then run 400 meters

Boxing: Introduce two new combos

:90 repeat fist combo *2

20 push ups + 20 jump squats

:90 repeat second combo*2

20 push ups + 20 jump squats

:90 repeat head movement with counter

20 push ups + 20 jump squats

3:00 round of boxing

cool down

 

Midlo Cardio

Warm Up

Tabatas (20 seconds on/10 seconds off)

  1. Butt Kicks/High Knees
  2. Power Squats
  3. Side Sit-ups

800m Run

Workout – Max Reps

15 Pull-ups

20 Box Jumps

25 O.H. High Knees

30 Low Jacks

400m Run

Boot Camp Boxing/Core and Met Con

This was Wednesday night’s workout:

4 rounds of 1:00

– plank hold

– grouchos

– v jumps

– low squats

4 rounds

– 3:00 boxing

– 15 dumbbell burpees

– 30 tricycles

Leg, Abs, and Arms

Warm Up

100 Lunges

100 Jumping Jacks

100 Bicycles

100 Squats

100 Mountain Climbers

Workout

3×12 Bench Press

Alternate with 12 Butterfly Sits

______

8×12 GHD Back Extensions

Alternate with 12 Leg Lifts

______

3×12 D.B. Bentover Row

Alternate with 12 Sky Crunch

______

100 O.H. Lunges w/plate (45/25)

3×20 Alternating Curls

______

 

Candy Crush

30:00 max rounds

30 skull crushers

30 lumber jacks

12 burpees

600 m run

30 star jumps

30 thrusters

12 diamond push ups

600 m run

“Obsession does not have to be a disease, it can be a gift. Push forward towards your goals hard enough to where others know that you are serious. “

Power Legs

Warm Up

100 Reps Each:

High Knees

Butt Kicks

Jumping Jacks

Bicycles

Lunges

Supermans

Squats

Workout

5×8 Barbell Squats

50 Curtsy Squats

10×10 D.B. Lunge (45/25) and Body Weight Squats (Rotate)

50 Butterfly Sit-ups

5×15 Step-ups with Dumbells (45/25)

3×15 Squat Machine

50 Tricycles

40 Minute Max Rep Workout

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Lunges

 

Workout

15 Burpees

15 Dips

15 Bananas

 

30 Pull-ups

30 Wall Balls

30 H.R. Push-ups

 

60 Sandbag Squats

60 Skull Crushers

60 Switch Hops

 

2 Sled Laps

2 Laps (jogging)

2 Waiter Carry Turf Laps

Rinse and Repeat!!

8 Minute Buddy Stations

Warm Up

1 Lap Each:

Arm Rotation Right/Left

High Knees

Butt Kicks

Shuffle

Karaoke

Lunges

Workout

8 Minute Buddy Stations

Station One: GHD

15 GHD Sit-ups

15 GHD Extension

30 OH Lunges

Station Two: Row Machine

500m Row

**buddy rotates planks and squats during row**

Station Three: Boxing:

You make the calls.

Station Four: Squat Machine

15 Explosive Squats

15 Floor Wipers (95/65)

Station Five: Sled Push

1 Lap Push

1 Lap Jog

Post Turkey Words of Encouragement

First off, I hope you had a Happy Thanksgiving! Life is a blessing and we have to celebrate and appreciate that. Now it is time to get back on the Wagon as quick as possible. I challenged all of my clients to find their ‘Vice’ Some food that they just can’t get enough of and cut it out for 7 days. I will even put mine out there…Twizzlers… I do not have to ability to set a bag of Twizzlers in front of me and just eat one. That is an example of mine what is yours? We had a Client the other day who said hers is choclate chips. She cut them out for two days and already notices a difference. What is yours? 7 days seems like a short time and your vice may not seem like a big deal. Even if you just have a little bit of this, and you eat healthy and you work out, it slows you down more than you know. I gave an analogy the other day that hopefully brings this to light.

Imagine a traffic jam. And you are sitting there wondering “what in the world happened?” was it an accident? a huge crash? You get up to the choke point and you find out that there was a baby sitting in the road so it stopped traffic. Now imagine that there is a huge 18 wheeler in the road….

Temporarily, these two subjects have the same affect (even though one is bigger and the other smaller). Think about how profound that is? So if you are just having an extra glass of wine per night, or you are eating chips all the time, but you are working hard for results, you are slowing your progress more than you know. So cut it out for 7 days and see what happens.

Committed to your fitness,

AJ Tucker

PS

This Sunday I am doing a self defense seminar in Arlington. We have a few more slots available, and there is still time to register. go to www.ichoosefit.org and click ‘self defense’