oldschool

1,2,3,4,5,6.7,8,9,10
Push ups
Curls
Shoulder press

600 m run

10,9,8,7,6,5,4,3,2,1
Push ups
Curls
Shoulder press

50 squat with an oblique knee drive

10,20,30,40,50
Bicep curl with squat
2-count mountain climbers
Aqua mans

600 m run

:45 Glute raise with a skull crusher
:45 1 legged Glute raise with cross over extension each side
:45 reverse leg curl
:45 7-ups

1:00 exercise + :40 abs

10:00 dynamic warm up

do three rounds
1:00 burpee with a mountain climber + :40 plank
1:00 arnold press +:40 side plank
1:00 45 degree jump +:40 tri cycles
1:00 speed lunge +:40 plank with v jump
1:00 rear elevated foot lunge + :40 7 ups

12:00 specialty (trainers choice)

Bootcamp Boxing Mansfield

Warm up and boxing instructional for newbies

5 rounds
3 minutes boot camp boxing
2 100 m sprint
40 dumbbell exchange
20 pushups

Saturday Mansfield Boot Camp

1000 m run

30 (4 w/sprawl)

30 overhead lunges

30 ab rollers

Ladder 3,6,9,12,15,18,21

– sit ups

– 10 yard shuttle

– jumping squats

500 m run

50 knee strikes each leg

150 m med ball toss from back

21-15-9

– under hand pull ups

– thrusters

 

Cardio/Strength

Choice between a cardio conditioning or a strength workout

Cardio: 1 mile run + 3*15 squats 115/75

Strength: 2*12, 2*9, 2*6 squats

3 rounds: 30(4 + 2 knees)

4 rounds: 9 chest to bar + 12 stiff leg deadlifts

3 rounds: 2 laps sled push + 15 cable woodchoppers + 30 split jumps

Weights, Bodyweight, Buddy

2 rounds of 1:00 of a weight, body weight and buddy exercise

– db burpees,

– regular burpees

– buddy floor wipers

 

– squat with lateral raise

– star jump

– quad killers

 

– db hammer Jack’s

– hammer jacks

– buddy push ups

 

– renegade rows

– t bar push ups

– buddy sit ups

 

– squat w bicep curl

– squat w punch

– sit up/lateral raise

 

Register on the website, new point system!

Full Body Blaster!

800 Run
30 burpees
30 jackknife sit ups
30 diamond push ups

2 rounds
30 pull ups
30 floor wipers
15 hammer jacks
7 dive bomber push ups

3 rounds
16 box pistols squats
12 1-legged burpees
8 40 yard dashes

4 rounds
12 1-arm DB sumo lifts (40/20)
12 sit ups
12 OH Lunges (40/20)

The Midlo Obstacle Course!

10:00 dynamic warm up
5:00 obstacle course practice

three stations

#1 – 1 run on the obstacle course
10 burpee deadlifts
12 bar over burpees
30 cross country skiers

#2 – 1 lap
15 tricep extensions
30 squats
15 suicide push ups

#3 – 100 reps: push ups, sit ups, weighted lunges, sea turtles

timed obstacle course

We are iced in? no worries, here is a workout

Just because there will be no workouts on an iChoosefit site this morning, thats no excuse not to get a workout in. In fact, you have even extra time to workout.
no trip to workout: saves 10-30 minutes
no kids to school: saves 30 – 90 minutes
Here is something you can do today:
Warm up: 50 reps of highknees, butt kicks, jumping jacks, mountain climbers, bicycles, lunges.
Stretch: toe touch, straddle (middle, each side), spiderman lunge,
Workout: how many rounds can you do in 20 minutes? Lets get busy!
30 burpees
30 split jumps (or lunges)
30 push ups
30 tricycles
30 supermans
30 side planks
30 sea turtles

Valentines Day pre workout

#1
15 t2b
30 mountain climbers
45 high knees

#2
30 box jumps
60 hooks on heavy bag

#3
1 sled lap
Tire flips while buddy is doing sled

#4
15 pull ups
7 hammer jacks
15 ab rolls
7 power squats

#5
21 wall balls
30 jumping jacks
30 star jumps

#6
200 punches

#7
Sand bag toss