What are You Made Of?

Warm up
10 inch worms
20 Superman’s
10 squat with a toe touch
10 push up w/mountain climber
25 m high knee + 50 m run
25 m butt kick + 50 m run
25 m carioci + 50 m run
25 m lunge w twist

6:00 max rounds
10 lumber jacks
10 jack knife sit ups
Stairs + 200 m run

6:00 max rounds
100 punches
25 knees
100 punches 25 knees
Hold pad

6:00 max rounds
Thruster ladder with buddy + 20 wide arm curls
Thruster ladder with buddy + 20 wide arm curls

10 stairs

Measurements

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Strength/Bodyweight/cardio

Basic warm up

3*30 overhead lunge (45/25) + 30 weighted push ups (do regular push ups as a variation
800 m run
3*30 windshield wipers + 30 mountain climbers
400 m run
4*15 DB Bench + 30 Crossovers
200 m run
4*15 shoulder press
100 m sprint
5*7 burpees + 7 leg lifts

Back Day/ Midlothian Boot Camp

great job team. We had a tough leg day on Monday, congrats for coming. Today we are focusing on back and biceps. There are four stations. You will do as many rounds as possible on each station for 9 minutes. Remember, technique is everything when doing a back workout. :45 break between stations.

station #1
– 12 tire flips
– 25 floor wipers
– 12 sea turtles

Station #2
– 250 m Row/ try to get as close as possible to 1:00
– 20 GHD back extensions
– 1 lap

Station #3
– 12 incline bicep curls
– 12 Bent over barbell rows
– 24 supermans

Station #4
– 12 Dumbbell Bent over rows
– 6 wall walks
– 24 cobras

Jumbo Set

warm up 10:00
Ladder (1,2,3,4,5,6,7,8,9,10)
– push ups, curls, shoulder press
– superman: close, moderate, wide arm

400 m run then find a buddy and do exercises together
40 med ball burpees
40 squats (1 burpee each time you stop)
80 m sand bag carry + 20 dead lifts *2
40 iceskaters
40 pull ups – with spotter
40 push ups
20 ab rolls
160 m resisted band run
40 db twist
160 m run

“Peaks and valleys happen in life. If you are not pushing hard enough you will get stuck in the valley. If you are pushing when you are at your peak, you will have the momentum to get out of the valley faster.”

Plenty to do

Group: 15:00 of 8 skull crushers + 8 explosive push ups

Find a partner
Boxing challenge #1 – do 6 sets of :10 max punches
Boxing challenge #2 – 2:00 straight emphasis on the 5th punch

Break into three groups

Station #1 – 10 plank rows, 30 v jumps, 10 sea turtles

station #2 – 10 burpees, 30 an twist, 10 tricep extensions

Station #3 – 10 should to overhead, 30 star jumps, 10 divebomber pushups

Full Body Extraordinaire

37:00 time cap to complete the following

200 m run

100 spiderman planks

50 leg extensions

25 suicide push ups

200 m run

50 overhead lunges (45/25)

25 Dumbbell sumo squats (75/55)

12 Burpees

200 m run

12 dead lift burpees

6 box jump burpees

3 negative pull ups

200 m

20 barbell lunge (135/95)

20 leg lifts

20 barbell lunge

200 m run

The same morning I performed the weight room version with out the running Posted below

45:00 time cap to complete the following

Lat Pull down ladder (1,2,3,4,5,6,7,8,9,10)

100 spiderman planks

50 leg extensions

25 suicide push ups

Lat Pull down ladder (11,12,13,14,15)

50 Dumbbell lunges (55/35)

25 Dumbbell sumo squats (75/55)

12 weight push ups (90/45)

500 m row

12 dead lifts (185/135)

6 bent over rows

3 negative pull ups

 

Midlothian Boot Camp Full Body Blast

Basic Warm up

3 Rounds
10 Leg Lifts
4 wall walks (4 elevated inch worms)
10 Goblet (45/25)

1 Round
50 fire hydrants
50 ice skaters
50 tricycles
50 sea turtles

3 rounds
12 buddy inverted rows
24 buddy sit ups
12 buddy push ups
24 quad killers

1 round
20 box jump burpees
10 strict press
20 split jumps
10 pull ups

maintenance work
3*15 tricep push downs
3*15 GHD back extensions

20 Apr 15

2 sets
800 m run
50 split jumps
25 push ups

50 plate jump squats
40 dumbbell lunges
30 push press
20v up with a roll up
10 box jumpover burpees

Rest 2 minutes and then do 3 sets of 15 GHD back extensions, tricep pushdowns, cable woodchoppers

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