Week 1 Workouts:
Monday February 27th: FIT TEST
1 Min Max Frog Jumps
1 Min Max Pushups
1 Min Max Knee Hugs
1 Min Max Power Jumps or Squats
1 Min Max Skips
1 Min Max Power Jacks
1 Min Max Burpees / Sprawl Jumps
1 Min Max Up Down Planks
Max Low Plank Hold
5 Min Max Wall to Wall Runs
Tuesday February 28th: Arms
2 Minute Jog
20 Seconds On : 10 Seconds Off
Pushups X 2
Dips X 2
Pushups X 2
Dips X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Up Down Planks X 2
Plyo Pushups X 2
Up Down Planks X 2
Plyo Pushups X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Plank Punches X 2
Side Lying Tricep Extensions X 2
Plank Punches X 2
Side Lying Tricep Extensions X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Opposite Knee Elbow Planks X 2
Squat Pushups X 2
Opposite Knee Elbow Planks X 2
Squat Pushups X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
Wednesday February 29th: Plyometrics
AMRAP in 10 Minutes of:
60 High Knees (or 30 Marches)
10 Front Back Frog Jumps (Front and Back is 1)
10 Switch Lunges (10 each leg)
10 Sprawl Jumps
Partner Run for 10 Minutes:
1 Partner Runs 5 Laps or Walks 3 Laps While the Other Does the Following, then Switch:
Power Jacks
Mountain Climbers
Pushup Jacks
45 Seconds of the Following: (13)
Vertical Jumps
Butt Kicks
Global Jumps
Skipping (No Rope)
Hurdle Jumps
Mummy Kicks
Speed Skating
Switch Feet
Broad Jumps
Twist Hops
Monster Truck Tires
Power Knees
180 Degree Jumps
Thursday March 1st: Abs
30 Reps of the Following:
In and Outs
Standing Oblique Knees (30 Each Side)
Scissor Abs (30 Each Side)
Side Hop Planks (15 Each Side)
Flutter Kicks (30 Each Side)
C Twists (30 Each Side)
Leg Levers
Oblique Plank (15 on the Left then 15 on Right)
Hollow Rock
Oblique Vertical Crunch
Friday March 2nd: Insanity
Warm-Up:
3 Rounds - 30 Seconds of each of the following:
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
Mummy Kicks
1st Set
3 Rounds - 30 seconds of each of the following:
Suicides
Power Squats
Mountain Climbers
Ski Down
Rest
Switch Feet 30 seconds
Football Sprints 1 minute
2nd Set
3 Rounds - 30 seconds of each of the following:
Basketball Jumps
Level 1 Drills (4 Pushups - 8 Floor Sprints)
Ski Abs
In and Outs
Rest
Jab Across 1 Minute
Cross Jacks 1 Minute
Upper Cuts 1 Minute
1 Min Max Frog Jumps
1 Min Max Pushups
1 Min Max Knee Hugs
1 Min Max Power Jumps or Squats
1 Min Max Skips
1 Min Max Power Jacks
1 Min Max Burpees / Sprawl Jumps
1 Min Max Up Down Planks
Max Low Plank Hold
5 Min Max Wall to Wall Runs
Tuesday February 28th: Arms
2 Minute Jog
20 Seconds On : 10 Seconds Off
Pushups X 2
Dips X 2
Pushups X 2
Dips X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Up Down Planks X 2
Plyo Pushups X 2
Up Down Planks X 2
Plyo Pushups X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Plank Punches X 2
Side Lying Tricep Extensions X 2
Plank Punches X 2
Side Lying Tricep Extensions X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
20 Seconds On : 10 Seconds Off
Opposite Knee Elbow Planks X 2
Squat Pushups X 2
Opposite Knee Elbow Planks X 2
Squat Pushups X 2
2 Minute Run (10s On, 10s Off, 20s On, 20s Off, 30s On, 30s Off)
Wednesday February 29th: Plyometrics
AMRAP in 10 Minutes of:
60 High Knees (or 30 Marches)
10 Front Back Frog Jumps (Front and Back is 1)
10 Switch Lunges (10 each leg)
10 Sprawl Jumps
Partner Run for 10 Minutes:
1 Partner Runs 5 Laps or Walks 3 Laps While the Other Does the Following, then Switch:
Power Jacks
Mountain Climbers
Pushup Jacks
45 Seconds of the Following: (13)
Vertical Jumps
Butt Kicks
Global Jumps
Skipping (No Rope)
Hurdle Jumps
Mummy Kicks
Speed Skating
Switch Feet
Broad Jumps
Twist Hops
Monster Truck Tires
Power Knees
180 Degree Jumps
Thursday March 1st: Abs
30 Reps of the Following:
In and Outs
Standing Oblique Knees (30 Each Side)
Scissor Abs (30 Each Side)
Side Hop Planks (15 Each Side)
Flutter Kicks (30 Each Side)
C Twists (30 Each Side)
Leg Levers
Oblique Plank (15 on the Left then 15 on Right)
Hollow Rock
Oblique Vertical Crunch
Friday March 2nd: Insanity
Warm-Up:
3 Rounds - 30 Seconds of each of the following:
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
Mummy Kicks
1st Set
3 Rounds - 30 seconds of each of the following:
Suicides
Power Squats
Mountain Climbers
Ski Down
Rest
Switch Feet 30 seconds
Football Sprints 1 minute
2nd Set
3 Rounds - 30 seconds of each of the following:
Basketball Jumps
Level 1 Drills (4 Pushups - 8 Floor Sprints)
Ski Abs
In and Outs
Rest
Jab Across 1 Minute
Cross Jacks 1 Minute
Upper Cuts 1 Minute
Week 2 Workouts
Monday March 5th: Cardio
AMRAP 10 Minutes:
5 Burpees
10 Belt Kicks (5 each side)
15 Power Jacks
20 Seated Switch Kicks
Sprint Set: 10s On 10s Off, 20s On 20s Off, 30s On 30s Off
Squat Set: 30 seconds each of
Jump Squats
Regular Squats
Pulse Squats
Squat Hold
Squat Star Jumps
Lap Set: 30 seconds each going around in circles of
High Knees
Bum Kicks
Speed Skates
Power Skips
Side Shuffles
Criss Cross
Ski Jumps
Frog Jumps
Tire Jumps
Partner Workout: 8 Minutes
Bear Crawl Across Gym While Partner Jogs on Spot
Crab Walk Across Gym While Partner Jogs on Spot
Squat Shuffle Across Gym While Partner Jogs on Spot
Broad Jump Across Gym While Partner Jogs on Spot
Tuesday March 6th: Arms
12 Days of Christmas with Call Outs
12- Dips
11- Plank Punches
10- Up Down Planks
9- V Pushups
8- Squat Pushups
7- Pushup Jacks
6- Opposite Knee Elbow Plank Pushups
5- Power Pushups
4- Tricep Ball Pushups
3- Renegades
2- Oblique Pushups (2 each side)
1- Walking Planks (3 forwards, 3 right, 3 backwards, 3 left)
Wednesday March 7th: Plyometrics
Card Workout!
Thursday March 8th: Abs
20s On : 10s Off
High Knees with Twist X2
Flutter Kicks X2
High Knees with Twist X2
Flutter Kicks X2
Tuck Jumps X2
Ski Abs X2
Tuck Jumps X2
Ski Abs X2
Bicycle Kicks X2
Low Plank X2
Bicycle Kicks X2
Low Plank X2
Sprint Set: 15s On : 15s Off X 4
Hollow Rocks X2
Left Side Plank X2
Hollow Rocks
Right Side Plank X2
Knee Hugs X2
In and Outs X2
Knee Hugs X2
In and Outs X2
V Sits X2
Power Jumps X2
V Sits X2
Power Jumps X2
Sprint Set: 15s On : 15s Off X 4
Friday March 9th: Insanity
3 Rounds, 30 seconds each:
Jog on Spot
Jumping Jacks
Heisman
123s
Butt Kicks
High Knees
Mummy Kicks
1 Minute of Each:
Suicides
Switch Kicks
Wide Football Sprints
Stance Jacks
Pedal Lunges
8 Left Hooks, 4 Skipping Rope Jumps, 8 Right Hooks
Power Jacks
Level 2 Drills (8 Pushups, 8 Floor Sprints)
Front and Back Frog Jumps
Power Knees (30s each knee)
Mountain Climbers (standing)
Ski Downs
Scissor Runs
Sprawl Jumps
Pushup Jacks
AMRAP 10 Minutes:
5 Burpees
10 Belt Kicks (5 each side)
15 Power Jacks
20 Seated Switch Kicks
Sprint Set: 10s On 10s Off, 20s On 20s Off, 30s On 30s Off
Squat Set: 30 seconds each of
Jump Squats
Regular Squats
Pulse Squats
Squat Hold
Squat Star Jumps
Lap Set: 30 seconds each going around in circles of
High Knees
Bum Kicks
Speed Skates
Power Skips
Side Shuffles
Criss Cross
Ski Jumps
Frog Jumps
Tire Jumps
Partner Workout: 8 Minutes
Bear Crawl Across Gym While Partner Jogs on Spot
Crab Walk Across Gym While Partner Jogs on Spot
Squat Shuffle Across Gym While Partner Jogs on Spot
Broad Jump Across Gym While Partner Jogs on Spot
Tuesday March 6th: Arms
12 Days of Christmas with Call Outs
12- Dips
11- Plank Punches
10- Up Down Planks
9- V Pushups
8- Squat Pushups
7- Pushup Jacks
6- Opposite Knee Elbow Plank Pushups
5- Power Pushups
4- Tricep Ball Pushups
3- Renegades
2- Oblique Pushups (2 each side)
1- Walking Planks (3 forwards, 3 right, 3 backwards, 3 left)
Wednesday March 7th: Plyometrics
Card Workout!
Thursday March 8th: Abs
20s On : 10s Off
High Knees with Twist X2
Flutter Kicks X2
High Knees with Twist X2
Flutter Kicks X2
Tuck Jumps X2
Ski Abs X2
Tuck Jumps X2
Ski Abs X2
Bicycle Kicks X2
Low Plank X2
Bicycle Kicks X2
Low Plank X2
Sprint Set: 15s On : 15s Off X 4
Hollow Rocks X2
Left Side Plank X2
Hollow Rocks
Right Side Plank X2
Knee Hugs X2
In and Outs X2
Knee Hugs X2
In and Outs X2
V Sits X2
Power Jumps X2
V Sits X2
Power Jumps X2
Sprint Set: 15s On : 15s Off X 4
Friday March 9th: Insanity
3 Rounds, 30 seconds each:
Jog on Spot
Jumping Jacks
Heisman
123s
Butt Kicks
High Knees
Mummy Kicks
1 Minute of Each:
Suicides
Switch Kicks
Wide Football Sprints
Stance Jacks
Pedal Lunges
8 Left Hooks, 4 Skipping Rope Jumps, 8 Right Hooks
Power Jacks
Level 2 Drills (8 Pushups, 8 Floor Sprints)
Front and Back Frog Jumps
Power Knees (30s each knee)
Mountain Climbers (standing)
Ski Downs
Scissor Runs
Sprawl Jumps
Pushup Jacks
Week 3 Workouts
Monday, March 12th: Cardio
30 minute lap running/walking with call outs.
Tuesday, March 13th: HOME WORKOUT
10 rounds of:
10 Burpees
10 Frog Jumps
10 situps
Record your times to give us the next day!
Wednesday March 14th: Plyometrics
Team workout :)
Thursday, March 15th: Abs
Hearts = In and Outs
Diamonds = Flutter Kicks (4 = 1 )
Spades = Up Down Planks
Clubs = V Sits (Leg Levers for Low Intensity)
Joker = Any time a team flips a joker the whole class stops and does a 30 second plank
Friday, March 16th: Insanity
3 Rounds, 30 seconds each:
Jog on Spot
Power Jacks
Log Jumps
123s
Butt Kicks
High Knees
Vertical Jumps
3 Rounds, 30 seconds each
Power Jumps
Belt Kicks
Hit the Floor
V Pushups
30 seconds of Dips
20 seconds of Single Leg Dips (10 seconds left, 10 seconds right)
30 seconds Rest
30 seconds Tricep Ball Pushups
30 seconds Rest
3 Rounds, 30 seconds each
Hurdle Jumps
Global Jumps
Moving Pushups (2 left, 2 right)
Floor Sprints
1 Minute 8 Hop Squats – 8 Pushups
30 minute lap running/walking with call outs.
Tuesday, March 13th: HOME WORKOUT
10 rounds of:
10 Burpees
10 Frog Jumps
10 situps
Record your times to give us the next day!
Wednesday March 14th: Plyometrics
Team workout :)
Thursday, March 15th: Abs
Hearts = In and Outs
Diamonds = Flutter Kicks (4 = 1 )
Spades = Up Down Planks
Clubs = V Sits (Leg Levers for Low Intensity)
Joker = Any time a team flips a joker the whole class stops and does a 30 second plank
Friday, March 16th: Insanity
3 Rounds, 30 seconds each:
Jog on Spot
Power Jacks
Log Jumps
123s
Butt Kicks
High Knees
Vertical Jumps
3 Rounds, 30 seconds each
Power Jumps
Belt Kicks
Hit the Floor
V Pushups
30 seconds of Dips
20 seconds of Single Leg Dips (10 seconds left, 10 seconds right)
30 seconds Rest
30 seconds Tricep Ball Pushups
30 seconds Rest
3 Rounds, 30 seconds each
Hurdle Jumps
Global Jumps
Moving Pushups (2 left, 2 right)
Floor Sprints
1 Minute 8 Hop Squats – 8 Pushups
Week 4 Workouts
Monday, March 19th
15 Minutes Lap Running with Call Outs
16 Minutes: (Twice Each)
Half the Class Skipping:
30 seconds Heel Taps
30 seconds In and Outs
30 seconds High Knees
30 seconds 1-2 Scissor
30 seconds Squat
30 seconds Criss Cross
30 seconds Left Leg Forwards
30 seconds Right Leg Forwards
Half the Class AMRAP in 4 Minutes:
8 High Knees - 16 Low Knees - 8 Floor Sprints (3 Times)
Criss Cross Power Jump (10 Times)
Tuesday, March 20th
10 Minutes Partner Run:
1 partner runs 5 laps (or walks/jogs 3) while the other does:
Pushups
Squat Pushups
Plank Pushups
V Pushups
2 Minutes: Partner Pushups
1 Minute of Each of the Following:
Eccentric Pushups
Wide Spiderman Lunge
Mountain Climber Clap Switch
2 Minutes: Arm Burners
10 Minutes: Half the Class Lines up on Each Side of Gym with Partners:
1 Partner Bear Crawls to Centre of Gym and Back While Other Does Squat Pushups on Wall
1 Partner Crab Walks to Centre of Gym and Back While Other Does Squat Pushups on Wall
1 Partner Does Moving Planks to Centre of Gym and Back While Other Does Squat Pushups on Wall
Finish Class with Holding High Plank For As Long As Possible!!
Wednesday, March 21st
AMRAP 15 Minutes Round 1 / AMRAP 15 Minutes Round 2
Corner A to B Moving Frog Jumps (Round 1) - 2 Power Skips 2 Squat Jumps (Round 2)
Corner B to C Lateral Leap Frogs (Round 1) - Tire Jumps (Round 2)
Corner C to D Burpee Broad Jumps (Round 1) - Moving Power Jacks (Round 2)
Corner D to A Lateral Leap Frogs (Round 1) - Tire Jumps (Round 2)
Thursday, March 22nd
1 Minute of Each of the Following:
High Knees with Twist
Flutter Kicks
Leg Levers
Hip Down Side Plank ( 30 seconds each side)
Oblique Plank (30 seconds each side)
Low Plank
Power Jumps
Juggling
Hollow Rocks
Bicycle Kicks
Side Hop Planks
Low Plank with Hip Extension
Ski Abs
C Twists
Knee Hugs
In and Out Ab Progression
High Knees Arms Out
Low Plank In and Out
Tuck Jumps
Mountain Climber Progression
V Sits
Vertical Crunches
Power Knees (30 seconds each side)
Broad Jumps
Switch Kicks (30 seconds seated, 30 seconds standing)
Friday, March 23rd
Insanity Asylum :)
High Knee Jump Rope
Squat Jump Rope
In and Out Low Jump Rope
Agility Heisman
High Speed High Knees Jump Rope
Criss Cross Jump Rope
1-2 Scissor Jump Rope
Agility Toe Taps
Mountain Climber Progression
Forward/Back Agility
Moving Pushup with In and Out
In and Out Agility, Hop Back, Sprawl
Mountain Climbers
Agility Sequence (Switch Feet / In and Outs / 180 Jump)
Moving Pushup with In and Outs
In and Out Ab Progression
Stationary Criss Cross
Agility Bear Crawl
Agility Stork Touch
In and Out Ab Progression
Criss Cross Power Jumps
Bear Crawl with 5 V Pushups
Agility Touch Squats
In and Out Abs
Cross Cross Moving Power Jump
Agility Bear Crawl with 5 Tricep Ball Pushups
Agility Hop Scotch
Agility Hurdle Drill
Agility Dual Hops
Agility Plank
Agility Shoulder Taps
15 Minutes Lap Running with Call Outs
16 Minutes: (Twice Each)
Half the Class Skipping:
30 seconds Heel Taps
30 seconds In and Outs
30 seconds High Knees
30 seconds 1-2 Scissor
30 seconds Squat
30 seconds Criss Cross
30 seconds Left Leg Forwards
30 seconds Right Leg Forwards
Half the Class AMRAP in 4 Minutes:
8 High Knees - 16 Low Knees - 8 Floor Sprints (3 Times)
Criss Cross Power Jump (10 Times)
Tuesday, March 20th
10 Minutes Partner Run:
1 partner runs 5 laps (or walks/jogs 3) while the other does:
Pushups
Squat Pushups
Plank Pushups
V Pushups
2 Minutes: Partner Pushups
1 Minute of Each of the Following:
Eccentric Pushups
Wide Spiderman Lunge
Mountain Climber Clap Switch
2 Minutes: Arm Burners
10 Minutes: Half the Class Lines up on Each Side of Gym with Partners:
1 Partner Bear Crawls to Centre of Gym and Back While Other Does Squat Pushups on Wall
1 Partner Crab Walks to Centre of Gym and Back While Other Does Squat Pushups on Wall
1 Partner Does Moving Planks to Centre of Gym and Back While Other Does Squat Pushups on Wall
Finish Class with Holding High Plank For As Long As Possible!!
Wednesday, March 21st
AMRAP 15 Minutes Round 1 / AMRAP 15 Minutes Round 2
Corner A to B Moving Frog Jumps (Round 1) - 2 Power Skips 2 Squat Jumps (Round 2)
Corner B to C Lateral Leap Frogs (Round 1) - Tire Jumps (Round 2)
Corner C to D Burpee Broad Jumps (Round 1) - Moving Power Jacks (Round 2)
Corner D to A Lateral Leap Frogs (Round 1) - Tire Jumps (Round 2)
Thursday, March 22nd
1 Minute of Each of the Following:
High Knees with Twist
Flutter Kicks
Leg Levers
Hip Down Side Plank ( 30 seconds each side)
Oblique Plank (30 seconds each side)
Low Plank
Power Jumps
Juggling
Hollow Rocks
Bicycle Kicks
Side Hop Planks
Low Plank with Hip Extension
Ski Abs
C Twists
Knee Hugs
In and Out Ab Progression
High Knees Arms Out
Low Plank In and Out
Tuck Jumps
Mountain Climber Progression
V Sits
Vertical Crunches
Power Knees (30 seconds each side)
Broad Jumps
Switch Kicks (30 seconds seated, 30 seconds standing)
Friday, March 23rd
Insanity Asylum :)
High Knee Jump Rope
Squat Jump Rope
In and Out Low Jump Rope
Agility Heisman
High Speed High Knees Jump Rope
Criss Cross Jump Rope
1-2 Scissor Jump Rope
Agility Toe Taps
Mountain Climber Progression
Forward/Back Agility
Moving Pushup with In and Out
In and Out Agility, Hop Back, Sprawl
Mountain Climbers
Agility Sequence (Switch Feet / In and Outs / 180 Jump)
Moving Pushup with In and Outs
In and Out Ab Progression
Stationary Criss Cross
Agility Bear Crawl
Agility Stork Touch
In and Out Ab Progression
Criss Cross Power Jumps
Bear Crawl with 5 V Pushups
Agility Touch Squats
In and Out Abs
Cross Cross Moving Power Jump
Agility Bear Crawl with 5 Tricep Ball Pushups
Agility Hop Scotch
Agility Hurdle Drill
Agility Dual Hops
Agility Plank
Agility Shoulder Taps
Week 5 Workouts
Monday, March 26th: Cardio
20s Sprint 10s Jog X 6
30 seconds of each of the following:
Heel Clicks
Suicides
Switch Lunges
Power Skips
Jump Squats
Squat Jacks
Kickstand Touch Floor (Left)
Kickstand Touch Floor (Right)
1 minute of each of the following:
Sprawl Power Jumps
Hop Squats Hop LungesFootball Drops
8 Switch Kicks 8 Hop Squats
2 Belt Kicks 2 Pushups
Partner Wall to Wall Runs 5 Minutes:
1 Partner Does Wall Burner while other Does 2 Touch Suicide
40s On, 20s Off
Double Airborne Heisman
Side to Side Floor Hops
Stance Jacks
Double Hop Power Jacks
Tire Jumps, High Knees Back
Lap Set: 45 Seconds of Each Going Around in Circles
Sprint
Walking Lunges
High Knees
Bum Kicks
Lateral Leap Frogs
Power Skips
Speed Skating
Sprint
Tuesday, March 27th: Insanity Arms
30s Each, 2 Rounds
Jog on Spot
Straight Arm Jacks
123s
Side to Side Jump Rope
High Knees Arms Out
Switch Kicks
Hit the Floor
Side to Side Floor Hops
20s On : 10s Off
One Legged Dips X 2
Double Pushup Jacks X 2
Burpees X 2
45s Each, 3 Rounds
Switch Jumps
Squat Pushups
Wide In and Outs
Power Jumps
20s On : 10s Off
Shoulder Tap Pushups X 2
Left Side lying Tricep Extension X 2
Right Side Lying Tricep Extension X 2
45s Each, 3 Rounds
1 Legged Pogo
Power Pushups
Globe Twists
Level 3 Drills (8 Pushups, 16 Floor Sprints)
Wednesday March 28th
Partner Station workout:
2 rounds of 1 minute stations and 1 min of call outs in middle.
Station 1
Burpee .. Power jumps
CALL OUT = 1min
Station 2
10 Plyo pushups - 10 Frog Jumps
CALL OUT = 1min
Station 3
4 jump squats- 4 jumping lunges
CALL OUT =1 min
Station 4
5 Mountain climbers - 5 power pushups
CALL OUT = 1 min
Station 5
20 standing switch kicks- 20 seated switch kicks
CALL OUT =1 min
Station 6
10 alternating leg raise wall burners - 4 broad jumps
CALL OUT =1 min
Station 7
4 forward/ backward moving pogo jumps - 5 push ups with shoulder tap
CALL OUT =1 min
Thursday March 29th
Tabata
20s on 10s off:
Speed High knees x2
Flutter kicks x2
Speed High knees x2
Flutter kicks x 2
Tuck jumps x2
Ski abs x 2
Tuck jumps x 2
Ski abs x2
Moving plank with shoulder tap x2
Juggling x 2
Moving plank with shoulder tap x 2
Juggling x2
Sprint set = 2 mins
Mountain climber progression x2 = 2mins
Hollow rocks x2
Left side plank with hip down x2
Hollow rocks x2
Right side plank with hip down x 2
Sprint set = 2 mins
In and outs progression x2 - 2 mins
V-sits x2
Power jumps x2
V-sits x2
Power jumps x 2
Sprint set= 2mins
Switch kick progression x 2 = 2mins
Friday, March 30th:
FIT TEST DAY!!!!
Don't forget to bring your fit test results from Day 1 :)
Please note: early class will start early at 5:15pm.
T-shirts will be distributed at the end of the first class, and the beginning of the second class so we can get a group picture.
End of Challenge Celebration with Live Entertainment to Start at Trappers at 8:30pm!
Remember to bring food for the pot luck :)
20s Sprint 10s Jog X 6
30 seconds of each of the following:
Heel Clicks
Suicides
Switch Lunges
Power Skips
Jump Squats
Squat Jacks
Kickstand Touch Floor (Left)
Kickstand Touch Floor (Right)
1 minute of each of the following:
Sprawl Power Jumps
Hop Squats Hop LungesFootball Drops
8 Switch Kicks 8 Hop Squats
2 Belt Kicks 2 Pushups
Partner Wall to Wall Runs 5 Minutes:
1 Partner Does Wall Burner while other Does 2 Touch Suicide
40s On, 20s Off
Double Airborne Heisman
Side to Side Floor Hops
Stance Jacks
Double Hop Power Jacks
Tire Jumps, High Knees Back
Lap Set: 45 Seconds of Each Going Around in Circles
Sprint
Walking Lunges
High Knees
Bum Kicks
Lateral Leap Frogs
Power Skips
Speed Skating
Sprint
Tuesday, March 27th: Insanity Arms
30s Each, 2 Rounds
Jog on Spot
Straight Arm Jacks
123s
Side to Side Jump Rope
High Knees Arms Out
Switch Kicks
Hit the Floor
Side to Side Floor Hops
20s On : 10s Off
One Legged Dips X 2
Double Pushup Jacks X 2
Burpees X 2
45s Each, 3 Rounds
Switch Jumps
Squat Pushups
Wide In and Outs
Power Jumps
20s On : 10s Off
Shoulder Tap Pushups X 2
Left Side lying Tricep Extension X 2
Right Side Lying Tricep Extension X 2
45s Each, 3 Rounds
1 Legged Pogo
Power Pushups
Globe Twists
Level 3 Drills (8 Pushups, 16 Floor Sprints)
Wednesday March 28th
Partner Station workout:
2 rounds of 1 minute stations and 1 min of call outs in middle.
Station 1
Burpee .. Power jumps
CALL OUT = 1min
Station 2
10 Plyo pushups - 10 Frog Jumps
CALL OUT = 1min
Station 3
4 jump squats- 4 jumping lunges
CALL OUT =1 min
Station 4
5 Mountain climbers - 5 power pushups
CALL OUT = 1 min
Station 5
20 standing switch kicks- 20 seated switch kicks
CALL OUT =1 min
Station 6
10 alternating leg raise wall burners - 4 broad jumps
CALL OUT =1 min
Station 7
4 forward/ backward moving pogo jumps - 5 push ups with shoulder tap
CALL OUT =1 min
Thursday March 29th
Tabata
20s on 10s off:
Speed High knees x2
Flutter kicks x2
Speed High knees x2
Flutter kicks x 2
Tuck jumps x2
Ski abs x 2
Tuck jumps x 2
Ski abs x2
Moving plank with shoulder tap x2
Juggling x 2
Moving plank with shoulder tap x 2
Juggling x2
Sprint set = 2 mins
Mountain climber progression x2 = 2mins
Hollow rocks x2
Left side plank with hip down x2
Hollow rocks x2
Right side plank with hip down x 2
Sprint set = 2 mins
In and outs progression x2 - 2 mins
V-sits x2
Power jumps x2
V-sits x2
Power jumps x 2
Sprint set= 2mins
Switch kick progression x 2 = 2mins
Friday, March 30th:
FIT TEST DAY!!!!
Don't forget to bring your fit test results from Day 1 :)
Please note: early class will start early at 5:15pm.
T-shirts will be distributed at the end of the first class, and the beginning of the second class so we can get a group picture.
End of Challenge Celebration with Live Entertainment to Start at Trappers at 8:30pm!
Remember to bring food for the pot luck :)