5 stations 3 rounds

5 Stations 3 Rounds 1:00 each (15:00 of total work)

Station #1 – 30 yard sled push + 30 yard broad jump

Station #2 – Tire Flip

Station #3 – Barbell Squat (95/65)

Station #4 – Push ups

Station #5 – Swiss Ball Pike

30 second rest in between each rotation (30:00 total)

1 mile + 1000 reps

160 m run between each set of 100

100 push ups

100 squats

100 bicycles

100 power jacks

100 db split jumps

100 sky crunches

100 bicep curl with a squat

100 renegade rows

100 tricycles

100 bicep curl with an Arnold Press

Self Defense Seminar Coming up November 30th at Alvarez Jui Jitsu!

Exercise Inventory

400 m run

15 burpees

21 precision jumps

30 DB Thrusters

400 m run

15 butter fly situps

21 hr push ups

30 shoulder to overhead (65/45)

400 m run

15 suicide push ups

21 bicep curls

30 pull ups

400 m run

15 diamond push ups

21 mountain climbers (double count)

30 curtsy squats with sandbag

400 m run

15 wide leg push ups (each side)

21 crossovers

30 arnold press

Avoid the 8-12 lbs weight gain! Holiday Season is upon us!!

Okay, it is almost here again. Holiday season is fast approaching; the cold weather, the good food, and the parties! Oh the parties! Holiday season begins at the end of October. This is wher the average women gains 8-12 lbs from Now until February.

People ask me all the time “AJ you must get busy in January right?” I tell them no, I get busy in October, because I am into prevention. Think of it this way; if you lose just 5 lbs, or  just break even you have made some serious progress. Once the new year starts, instead of panicking you should already be in tip top form. I see the same vicous cycle every year.

We stop working out, we get busier, and go to more parties; it could be corporate, family, or recreational. I am not saying it is bad to spend time with friends and family, but it is important to continue to exercise and eat best you can in these times. Here are five tips to help you through the holiday season

#1 – re focus yourself and establish concrete goals. Steel yourself and really focus on having a breakthrough winter.

#2 – be careful with you alcohol consumption. Make sure when you go out you drink an extra 32 ounces of water at a minimum to minimize the damage. I made it simple for myself, four weeks ago I started going totally dry.

#3 – Reach out to others and help them get fit. If you are holding someone else accountable, you will hold yourself accountable.

#4 – follow the tips and recipes on www.ichoosefit.org for healthy holiday options

#5 – contact me for a workout program, or just a motivational pep talk. Its free!

Committed to your results,

AJ Tucker

Strength Vs Conditioning

This workout has 10 stations and you will switch between strength and conditioning stations. Each station will take 2:00 to 6:00 minutes to complete.

#1 – 1000 m Row: guys 4:30 girls 5:30

#2 – 3 sets of 15 lat pull down (each round until failure)

#3 – 10 sets of 40 yard sprints + 10 sets of 40 yard jog

#4 – Bench Press 105 reps: no more than 25 reps at a time

#5 – 800 m run

#6 – 3 sets of 15 toe to bar then do 30 butter fly crunches

#7 – 20 step over burpees: guys 25 lbs girls 15 lbs

#8 – 100 reps cable curls

#9 – 20 tuck jumps with backwards fall, transition into next jump, hands not touching the ground

#10 – 40 reps Hand stand entries

“It takes lots of energy to wake up in the morning and pursue your goals, but it takes even more energy to press the snooze button and not wake up. It takes energy to press the snooze button knowing damn well you have a dream to chase, it takes more creative energy constantly justifying your lack of results, it takes more energy to carry the extra 20 lbs, extra debt, unorganized house etc… I hope this motivates you because I am out of energy ;)”

Max Reps and Rounds

***Come in pairs to receive your measurements – weight, measurements, and body fat.***

Workout

Max Reps and Rounds

10 Pull-ups

20 Push-ups

30 Box Jumps

400m Run

50 Squats (three burpees each time you stop)

60 Sea Turtles

70 Tricep Push-downs

800m Run

“First week of school – Do not make the excuse that you have to take the kids to school. Something is always happening. Someone is having a birthday, getting married, getting divorced, getting promoted, or laid off. You have to be consistent.”

45 Red Oak

45 rows

45 pushups

45 dumbbell lunges

45 sea turtles

45 leg lifts

45 burpee

45 pistol squats

45 round the clock lunge

45 hammer jack

45 tricycle

Magic 45- Mansfield West

Dynamic Warmup

Sprint 30 yards- x3

20- Good mornings

1st set- NO REST! (10, 15 & 20 each =45)

Burpees

Mountain Climbers

Jumping Jacks

2nd set x 3 (45 sec on, 15 sec off)

Walking lunge w/body bar press

Squat w/holding bar out in front

Bar twist, arms straight out

3rd set x3 (20 sec on, 10 off)

Overhead Tricep ext

Bicycles

Skiers

Jackknife sit up

Renegade Rows

High Knees

4th set x 2

1 min jog

30 sec sprint

2 min jog

30 sec sprint

1 min jog

30 sec sprint

5th set x1 (do not let core touch the ground)

1 min full plank

30 sec elbow plank

30 sec side plank (right)

30 sec raised leg plank (left leg)

30 sec side plank (left)

30 sec raised leg plank (right leg)

30 sec full plank

1 min elbow plank

 

 

 

 

 

Shoulder & Core Workout- Mansfield West

Warmup X 2

10 second high knees

20 sec skiers

20 sec mtn climbers

20 sec pushups w/shoulder tap

Indian Run- 800m

1st set x 2 rounds

20- sit ups

20- ab twists

20- scissors

20- leg raises up- down to 6″

20- flutter kicks

1 min plank

800m run

2nd set x 2 rounds

30- weighted squats

30- overhead presses

30- lateral raises

30- squat w/curl (stay in squat position)

200m run

3rd set x 3 rounds

25- pull ups

30- tricycles

300 yard shuffle

Hero Lap

 

 

 

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***