March 2013 Fitness Class Schedule
Early Class: Every day Monday-Friday 5:30pm
Late Class: Mondays and Wednesdays 7:30pm
Tuesdays and Thursdays 8:30pm
Fridays 6:30pm
Mondays: Cardio / Agility
Tuesdays: Upper Body Strength
Wednesday: Plyometrics
Thursdays: Abs
Fridays: Insanity
WEEK 1 WORKOUTS
Monday, March 4th FIT TEST
OPTION 1 (Moderate - High Intensity)
8 Rounds:
5 Pushups
10 Basketball Jumps
10 Knee Hugs
5 Burpees / Sprawls / Squat Wall Pushups
10 Diamond Jumps
1 Lap Run
OPTION 2 (Low Intensity)
8 Rounds:
5 Pushups
10 Squats
10 Leg Levers
10 Belt Kicks
10 Vertical Jumps
1 Lap Run
Tuesday, March 5th
Get in groups of 4. Every group needs a slam ball and a skipping rope.
2 Rounds, 1 min each:
Thrusters
Mountain Climbers
In and Out Skips
In and Out Pushups
Tabata 20s On 10s Off X 4:
High Plank
V Pushups
Tricep Pushups
2 Rounds, 1 min each:
Slam Balls
Moving Plank
Scissor Skips
Plank Punches
Tabata 20s On 10s Off X 4:
Side Plank (2 left, 2 right)
Wide Pushups
Dips
Wednesday, March 6th
Deck of Cards (In groups of 3 or 4)
Hearts = Plyo Pushups or Regular Pushups
Diamonds = Stance Jacks 2=1
Clubs = Diamond Jumps
Spades = Power Jacks
ALL Face Cards = 10 High Knees (20)
Joker = 5 Lap Run
Thursday, March 7th
Partner Run: 5 Lap Run or 3 Lap Jog
Flutter Kicks
Spiderman Lunges
Low Plank
Bicycle Kicks
Opposite Knee Elbow Plank
In and Outs
Tuck Jumps
Friday, March 8th
45s of Each:
Jog on Spot
Bum Kicks
Mummy Kicks
Side Lunges
Squats
123s
Pushups
Mountain Climbers
180 Squat Jumps
Sprawl Jumps
2 Left 2 Right 4 Scissor Hops
High Knees
Global Jumps
Suicides
5 Min Wall to Wall Partner Run
REPEAT EVERYTHING except 5 min run!
Monday, March 11th
2 Minute Lap Jog
Lay Skipping Rope on Floor in Straight Line. 30s of Each:
Forward / Back Agility
Side to Side Hops X 2
Front Back Hops
30s Skipping (Half Class with Ropes, Half Without)
Regular Skips
High Knee Skips
Criss Cross Skips
2 Left 2 Right Skips
Scissor Skips
Squat Skips
2 Minute Lap Jog
Repeat above Skipping Section (Those who had ropes before go without now)
10 Minute Lap Running:
1st Minute: 30 High Knees
2nd Minute: 8 Hop Squats (2) / Hop Lunges (2)
3rd Minute: 30 Bum Kicks
4th Minute: 5 Criss Cross Power Jumps / Criss Cross Squat
5th Minute: 20 Cross Jacks
6th Minute: Left Lateral Shuffle 20s
7th Minute: Right Lateral Shuffle 20s
8th Minute: 10 Broad Jumps
9th Minute: 20 Walking Lunges
10th Minute: Sprint
Tuesday, March 12th
Class Divides in to 4 Groups, 1 Group in each Corner
Tabata X 4 (20s On, 10s Off)
Round 1
Corner A: Slam Ball Burpees
Corner B: Moving Pushups
Corner C: Standing Mountain Climbers
Corner D: Star Jumps
Round 2
Corner A: Deadlifts
Corner B: Plank Punch Pushups
Corner C: Suicides
Corner D: Back Fly Tuck Jumps
Round3
Corner A: Bicep Curl with Side Lunge
Corner B: Dips (with chair)
Corner C: Heismans
Corner D: Back Fly reverse Lunge
Wednesday, March 13th
Warm Up
30s Each, 2 Rounds
Jog on Spot
Belt Kicks
Mummy Kicks
Bum Kicks
Scissor Feet
As Many Rounds As Possible in 20 Minutes
4 Burpees
6 180 Degree Jump Squats
8 Power Jumps
10 Switch Lunges (10)
20 High Knees (20)
Thursday, March 14th
10-9-8-7-6-5-4-3-2-1
Tuck Jumps
In and Outs
Plank Punches
Flutter Kicks
Knee Hugs
8 Lap Run / 4 lap Walk
10-9-8-7-6-5-4-3-2-1
Slow Heismans (2=1)
Mountain Climbers
Sprawl Jumps
Low Plank with Hip Extension
V Sits / Leg Levers
8 Lap Run / 4 Lap Jog
Friday, March 15th
1 Minute of Each:
Jog on Spot
Slow Standing Mountain Climbers
Bum Kicks
Mummy Kicks
Joggling
High Knee Jump Rope
Low In and Out Jump Rope
Criss Cross Jump Rope
Squat Jump Rope
In and Out Progression
2 Minutes: Agility Sequence
Out Out In In
Right Centre Left Centre Hops
Forward Back Agility
Forward Back Hops
Square Hops
1 Min Each:
Hit the Floor
Stance Jacks
Pogos
Power Pushups
Criss Cross Frog Jumps
2 Hop Squats 2 Hop Lunges
Bear Crawl
Moving Plank with In and Out
Belt Kicks
Squat Heel Clicks
Repeat Agility Sequence for 2 Minutes
Monday, March 18th
2 Minute Lap Jog
Backwards Partner Running X 4 Minutes
Line up in partners along whiteboard wall
1 partner runs backwards to other wall while other partner jogs on spot
Wait for instructor to say “GO” before next person jogs backwards to join their partner
Lap Set, 30 seconds Each X 2
High Knees
Bum Kicks
Left Side Shuffle
Right Side Shuffle
2 Minutes of Each
- 8 High Knees / 16 Low Knees / 8 Floor Sprints
- 4 Suicides / 4 Hit the Floors / 4 123s
- Wide Football Sprints
- 10 Switch Kicks 8 Squat Hops
- Burpee Mountain Climbers (8 Mnt Climbers for every burpee)
High Knees Sprint Set (On = fast as you can with knees as high as possible, off equals light jog on spot)
10s On, 10s Off
20s On, 20s Off
30s On, 30s Off
20s On, 20s Off
10s On, 10s Off
Squat Set 30s Each
Regular Squats
Pulse Squats
Squat Hold
Jump Squats
Squat Star Jump
Tuesday, March 19th
1 Minute Stations in Partners!
Speed Skipping
Box Jumps / Step Ups
Situps on Stability Ball
Squat Pushups
Hit the Floor
Juggling
Power Jacks
V Pushups
Wall Burners
In and Out Skipping
High Knees
Bearl Crawl (5 Up 5 Back)
Switch Lunges
Moving Pushups
Frog Jumps
Dips (with chairs)
Back Fly Squats (Theraband)
In and Outs
Partner Pushups
High Knee Skipping
Reverse Lunge with Knee to Chest
Leg Levers
Pulse Squats
Plank Punches with Theraband
Belt Kicks
Mountain Climbers
Hollow Rocks / Flutter Kicks
Burpee Thrusters (Slam Balls)
In and Out Skipping
Lateral Jumps (Agility Ladder)
Wednesday, March 20th
"600" - 30 repetitions of 20 different exercises.
Lower Intensity Option: 15 or 20 reps instead of 30.
Burpees or Squat Wall Pushups
Pushup Jacks or Regular Pushups
Mountain Climbers (60)
Pogos (15 each leg) or Squats
Star Jumps or Belt Kicks
Front Back Frog Jumps (Up and Back = 2)
Vertical Jumps
Plyo Pushups or Regular Pushups
Switch Lunges (60) or Reverse Lunges (30)
Jump Ins
Wide In and Outs
Power Jacks
Switch Kicks (60)
Broad Jumps
Walking Lunges
Floor Sprints (60)
Mummy Kicks 2=1
Bum Kicks 2=1
Scissor Feet 2=1
Power Knees (15 left, 15 right)
Add in last 4 exercises throughout workout to give yourselves a break from the plyometrics!
5 Lap Run When Done!
Thursday, March 21st
Warm Up 2 Rounds, 20s Each
Jog on Spot
Slow Marching
Bum Kicks
Side Lunges
Criss Cross Hops
Slow Juggling
Tabata Abs 20s On 10s Off
Knee Skipping X 2 (No rope)
Tuck Jumps X 2
High Knee Skipipng X 2 (No rope)
Tuck Jumps X 2
Flutter Kicks X 2
Knee Hugs X 2
Flutter Kicks X 2
Knee Hugs X 2
Up Down Plank X 2
Ski Abs X 2
Up Down Plank X 2
Ski Abs X 2
C Twists X 2
Supermans X 2
C Twists X 2
Supermans X 2
Low Plank X 2
Left Side Plank X 2
High Plank X 2
Right Side Plank X 2
Hollow Rocks X 2
Scissor Abs X 2
Hollow Rocks X 2
Scissor Abs X 2
Friday, March 22nd
3 Rounds at 30s, 30s and 15s each
Jog on Spot
Straight Arm Jacks
123s
Side to Side Jump Rope
High Knees
Switch Kicks
Hit the Floor
3 Rounds, 30s Each
180 Squat Jumps
Squat Pushups
Wide in and Outs
Power Jumps
Rest
3 Rounds, 30s each
1 Legged Pogo
Power Pushups
Global Jumps
4 Pushups - 8 Floor Sprint
Rest
REMINDER!
WEEK 4 Schedule:
Sunday March 24th: 4pm and 5pm
Monday March 25th: 5:30pm and 7:30pm
Tuesday March 26th 5:30pm and 8:30pm
Wednesday March 27th 5:30pm and 7:30pm
Thursday March 28th 5:30pm and 6:30pm FIT TEST
Sunday, March 24th
For 5 Minutes:
12-11-10-9-8-7-6-5-4-3-2-1
Mountain Climbers
Pushups
40s Burpees
40s Break
30s Burpees
30s Break
20s Burpees
20s Break
10s Burpees
10s Break
For 5 Minutes
12-11-10-9-8-7-6-5-4-3-2-1
Power Jacks
Hesimans (2-1)
40s Power Jumps
40s Break
30s Power Jumps
30s Break
20s Power Jumps
20s Break
10s Power Jumps
10s Break
½ Class with Skipping Ropes, ½ Without
30s Low Knee Skipping
30s High Knee Skipping
30s One Foot Forward (15s L 15s R)
30s In and Out Skipping
30s Criss Cross Skipping
Hold High Plank for:
40s On
40s Off
30s On
30s Off
20s On
20s Off
10s On
10s Off
Repeat Skipping (Other half of class gets the skipping ropes)
Monday, March 25th
Warm-Up (Laps)
2 Minute Jog
30s Bum Kicks
30s Left Side Shuffle
30s Right Side Shuffle
30s high Knees
30s Forward Jump Ins
30s Forward Power Jacks
25 Minute Dice Game (In groups of 2, each pair has 2 dice)
2= 10 Moving Pushups
3= 10 In and Outs
4= 1- Shoulder Tap Planks
5 = 10 V Pushups
6 = 10 Sprawls
7 = 10 Bear Crawls
8 = 10 Pusups
9 = 10 Up Down Planks
10= 10 Dips
11 = 10 Squat Pushups
12 = 10 Moving Planks
Every 5 Minutes STOP and do a 3 Lap Run
Tuesday, March 26th
1 Minute of Each:
High Knees (start low, slowly increase height)
Squats (progressing to jump squats)
123s (30s) Suicides (30s)
Switch Lunges (Decrease depth to progress to jumping lunges)
Front Back Leap Frogs (30s) Lateral Leap Frogs (30s)
Criss Cross Power Jumps
Power Pushups (30s) Burpees (30s)
8 Power Knees - 4 Diamond Jumps - 8 Power Knees
Braod Jumps
Reverse Walking Lunges
Bear Crawl
Football Drops
2 Pushup Jacks 2 In and Outs
Ski Abs, 5s Plank After 2
Ski Downs (30s) Lateral Jumps (30s)
4 Forward Tire Jumps - High Knees Back
6 Seated Switch Kicks - 2 Dips
2 Cross Jacks - 2 Squats
Plank Punch Pushup Jack
Jump Squat - Side Hop - Jump Squat
5 Min Wall to Wall Partner Run
- Lunge Over with High Knee and Sprint Back
- Broad Jump Over and Sprint Back
- High Knees Over and Sprint Back
Wednesday, March 27th
AMRAP 5 minutes:
20 Flutter Kicks (20)
8 Leg Levers
10 Spiderman Lunges (10)
Partner Run 8 Minutes (Run 4 Laps or Walk 2)
- 10 C Twists and 5 Knee Hugs
- 6 Opposite Knee Elbow Plank and 10s Low Plank
- 5 Hip Down Side Planks Left then 5 Right
AMRAP 5 Minutes
16 Standing Mountain Climbers (16)
8 Blet Kicks
4 Tuck Jumps
2 Minute Lap Jog
Thursday, March 28th FIT TEST
OPTION 1 (Moderate - High Intensity)
8 Rounds:
5 Pushups
10 Basketball Jumps
10 Knee Hugs
5 Burpees / Sprawls / Squat Wall Pushups
10 Diamond Jumps
1 Lap Run
OPTION 2 (Low Intensity)
8 Rounds:
5 Pushups
10 Squats
10 Leg Levers
10 Belt Kicks
10 Vertical Jumps
1 Lap Run
Early Class: Every day Monday-Friday 5:30pm
Late Class: Mondays and Wednesdays 7:30pm
Tuesdays and Thursdays 8:30pm
Fridays 6:30pm
Mondays: Cardio / Agility
Tuesdays: Upper Body Strength
Wednesday: Plyometrics
Thursdays: Abs
Fridays: Insanity
WEEK 1 WORKOUTS
Monday, March 4th FIT TEST
OPTION 1 (Moderate - High Intensity)
8 Rounds:
5 Pushups
10 Basketball Jumps
10 Knee Hugs
5 Burpees / Sprawls / Squat Wall Pushups
10 Diamond Jumps
1 Lap Run
OPTION 2 (Low Intensity)
8 Rounds:
5 Pushups
10 Squats
10 Leg Levers
10 Belt Kicks
10 Vertical Jumps
1 Lap Run
Tuesday, March 5th
Get in groups of 4. Every group needs a slam ball and a skipping rope.
2 Rounds, 1 min each:
Thrusters
Mountain Climbers
In and Out Skips
In and Out Pushups
Tabata 20s On 10s Off X 4:
High Plank
V Pushups
Tricep Pushups
2 Rounds, 1 min each:
Slam Balls
Moving Plank
Scissor Skips
Plank Punches
Tabata 20s On 10s Off X 4:
Side Plank (2 left, 2 right)
Wide Pushups
Dips
Wednesday, March 6th
Deck of Cards (In groups of 3 or 4)
Hearts = Plyo Pushups or Regular Pushups
Diamonds = Stance Jacks 2=1
Clubs = Diamond Jumps
Spades = Power Jacks
ALL Face Cards = 10 High Knees (20)
Joker = 5 Lap Run
Thursday, March 7th
Partner Run: 5 Lap Run or 3 Lap Jog
Flutter Kicks
Spiderman Lunges
Low Plank
Bicycle Kicks
Opposite Knee Elbow Plank
In and Outs
Tuck Jumps
Friday, March 8th
45s of Each:
Jog on Spot
Bum Kicks
Mummy Kicks
Side Lunges
Squats
123s
Pushups
Mountain Climbers
180 Squat Jumps
Sprawl Jumps
2 Left 2 Right 4 Scissor Hops
High Knees
Global Jumps
Suicides
5 Min Wall to Wall Partner Run
REPEAT EVERYTHING except 5 min run!
Monday, March 11th
2 Minute Lap Jog
Lay Skipping Rope on Floor in Straight Line. 30s of Each:
Forward / Back Agility
Side to Side Hops X 2
Front Back Hops
30s Skipping (Half Class with Ropes, Half Without)
Regular Skips
High Knee Skips
Criss Cross Skips
2 Left 2 Right Skips
Scissor Skips
Squat Skips
2 Minute Lap Jog
Repeat above Skipping Section (Those who had ropes before go without now)
10 Minute Lap Running:
1st Minute: 30 High Knees
2nd Minute: 8 Hop Squats (2) / Hop Lunges (2)
3rd Minute: 30 Bum Kicks
4th Minute: 5 Criss Cross Power Jumps / Criss Cross Squat
5th Minute: 20 Cross Jacks
6th Minute: Left Lateral Shuffle 20s
7th Minute: Right Lateral Shuffle 20s
8th Minute: 10 Broad Jumps
9th Minute: 20 Walking Lunges
10th Minute: Sprint
Tuesday, March 12th
Class Divides in to 4 Groups, 1 Group in each Corner
Tabata X 4 (20s On, 10s Off)
Round 1
Corner A: Slam Ball Burpees
Corner B: Moving Pushups
Corner C: Standing Mountain Climbers
Corner D: Star Jumps
Round 2
Corner A: Deadlifts
Corner B: Plank Punch Pushups
Corner C: Suicides
Corner D: Back Fly Tuck Jumps
Round3
Corner A: Bicep Curl with Side Lunge
Corner B: Dips (with chair)
Corner C: Heismans
Corner D: Back Fly reverse Lunge
Wednesday, March 13th
Warm Up
30s Each, 2 Rounds
Jog on Spot
Belt Kicks
Mummy Kicks
Bum Kicks
Scissor Feet
As Many Rounds As Possible in 20 Minutes
4 Burpees
6 180 Degree Jump Squats
8 Power Jumps
10 Switch Lunges (10)
20 High Knees (20)
Thursday, March 14th
10-9-8-7-6-5-4-3-2-1
Tuck Jumps
In and Outs
Plank Punches
Flutter Kicks
Knee Hugs
8 Lap Run / 4 lap Walk
10-9-8-7-6-5-4-3-2-1
Slow Heismans (2=1)
Mountain Climbers
Sprawl Jumps
Low Plank with Hip Extension
V Sits / Leg Levers
8 Lap Run / 4 Lap Jog
Friday, March 15th
1 Minute of Each:
Jog on Spot
Slow Standing Mountain Climbers
Bum Kicks
Mummy Kicks
Joggling
High Knee Jump Rope
Low In and Out Jump Rope
Criss Cross Jump Rope
Squat Jump Rope
In and Out Progression
2 Minutes: Agility Sequence
Out Out In In
Right Centre Left Centre Hops
Forward Back Agility
Forward Back Hops
Square Hops
1 Min Each:
Hit the Floor
Stance Jacks
Pogos
Power Pushups
Criss Cross Frog Jumps
2 Hop Squats 2 Hop Lunges
Bear Crawl
Moving Plank with In and Out
Belt Kicks
Squat Heel Clicks
Repeat Agility Sequence for 2 Minutes
Monday, March 18th
2 Minute Lap Jog
Backwards Partner Running X 4 Minutes
Line up in partners along whiteboard wall
1 partner runs backwards to other wall while other partner jogs on spot
Wait for instructor to say “GO” before next person jogs backwards to join their partner
Lap Set, 30 seconds Each X 2
High Knees
Bum Kicks
Left Side Shuffle
Right Side Shuffle
2 Minutes of Each
- 8 High Knees / 16 Low Knees / 8 Floor Sprints
- 4 Suicides / 4 Hit the Floors / 4 123s
- Wide Football Sprints
- 10 Switch Kicks 8 Squat Hops
- Burpee Mountain Climbers (8 Mnt Climbers for every burpee)
High Knees Sprint Set (On = fast as you can with knees as high as possible, off equals light jog on spot)
10s On, 10s Off
20s On, 20s Off
30s On, 30s Off
20s On, 20s Off
10s On, 10s Off
Squat Set 30s Each
Regular Squats
Pulse Squats
Squat Hold
Jump Squats
Squat Star Jump
Tuesday, March 19th
1 Minute Stations in Partners!
Speed Skipping
Box Jumps / Step Ups
Situps on Stability Ball
Squat Pushups
Hit the Floor
Juggling
Power Jacks
V Pushups
Wall Burners
In and Out Skipping
High Knees
Bearl Crawl (5 Up 5 Back)
Switch Lunges
Moving Pushups
Frog Jumps
Dips (with chairs)
Back Fly Squats (Theraband)
In and Outs
Partner Pushups
High Knee Skipping
Reverse Lunge with Knee to Chest
Leg Levers
Pulse Squats
Plank Punches with Theraband
Belt Kicks
Mountain Climbers
Hollow Rocks / Flutter Kicks
Burpee Thrusters (Slam Balls)
In and Out Skipping
Lateral Jumps (Agility Ladder)
Wednesday, March 20th
"600" - 30 repetitions of 20 different exercises.
Lower Intensity Option: 15 or 20 reps instead of 30.
Burpees or Squat Wall Pushups
Pushup Jacks or Regular Pushups
Mountain Climbers (60)
Pogos (15 each leg) or Squats
Star Jumps or Belt Kicks
Front Back Frog Jumps (Up and Back = 2)
Vertical Jumps
Plyo Pushups or Regular Pushups
Switch Lunges (60) or Reverse Lunges (30)
Jump Ins
Wide In and Outs
Power Jacks
Switch Kicks (60)
Broad Jumps
Walking Lunges
Floor Sprints (60)
Mummy Kicks 2=1
Bum Kicks 2=1
Scissor Feet 2=1
Power Knees (15 left, 15 right)
Add in last 4 exercises throughout workout to give yourselves a break from the plyometrics!
5 Lap Run When Done!
Thursday, March 21st
Warm Up 2 Rounds, 20s Each
Jog on Spot
Slow Marching
Bum Kicks
Side Lunges
Criss Cross Hops
Slow Juggling
Tabata Abs 20s On 10s Off
Knee Skipping X 2 (No rope)
Tuck Jumps X 2
High Knee Skipipng X 2 (No rope)
Tuck Jumps X 2
Flutter Kicks X 2
Knee Hugs X 2
Flutter Kicks X 2
Knee Hugs X 2
Up Down Plank X 2
Ski Abs X 2
Up Down Plank X 2
Ski Abs X 2
C Twists X 2
Supermans X 2
C Twists X 2
Supermans X 2
Low Plank X 2
Left Side Plank X 2
High Plank X 2
Right Side Plank X 2
Hollow Rocks X 2
Scissor Abs X 2
Hollow Rocks X 2
Scissor Abs X 2
Friday, March 22nd
3 Rounds at 30s, 30s and 15s each
Jog on Spot
Straight Arm Jacks
123s
Side to Side Jump Rope
High Knees
Switch Kicks
Hit the Floor
3 Rounds, 30s Each
180 Squat Jumps
Squat Pushups
Wide in and Outs
Power Jumps
Rest
3 Rounds, 30s each
1 Legged Pogo
Power Pushups
Global Jumps
4 Pushups - 8 Floor Sprint
Rest
REMINDER!
WEEK 4 Schedule:
Sunday March 24th: 4pm and 5pm
Monday March 25th: 5:30pm and 7:30pm
Tuesday March 26th 5:30pm and 8:30pm
Wednesday March 27th 5:30pm and 7:30pm
Thursday March 28th 5:30pm and 6:30pm FIT TEST
Sunday, March 24th
For 5 Minutes:
12-11-10-9-8-7-6-5-4-3-2-1
Mountain Climbers
Pushups
40s Burpees
40s Break
30s Burpees
30s Break
20s Burpees
20s Break
10s Burpees
10s Break
For 5 Minutes
12-11-10-9-8-7-6-5-4-3-2-1
Power Jacks
Hesimans (2-1)
40s Power Jumps
40s Break
30s Power Jumps
30s Break
20s Power Jumps
20s Break
10s Power Jumps
10s Break
½ Class with Skipping Ropes, ½ Without
30s Low Knee Skipping
30s High Knee Skipping
30s One Foot Forward (15s L 15s R)
30s In and Out Skipping
30s Criss Cross Skipping
Hold High Plank for:
40s On
40s Off
30s On
30s Off
20s On
20s Off
10s On
10s Off
Repeat Skipping (Other half of class gets the skipping ropes)
Monday, March 25th
Warm-Up (Laps)
2 Minute Jog
30s Bum Kicks
30s Left Side Shuffle
30s Right Side Shuffle
30s high Knees
30s Forward Jump Ins
30s Forward Power Jacks
25 Minute Dice Game (In groups of 2, each pair has 2 dice)
2= 10 Moving Pushups
3= 10 In and Outs
4= 1- Shoulder Tap Planks
5 = 10 V Pushups
6 = 10 Sprawls
7 = 10 Bear Crawls
8 = 10 Pusups
9 = 10 Up Down Planks
10= 10 Dips
11 = 10 Squat Pushups
12 = 10 Moving Planks
Every 5 Minutes STOP and do a 3 Lap Run
Tuesday, March 26th
1 Minute of Each:
High Knees (start low, slowly increase height)
Squats (progressing to jump squats)
123s (30s) Suicides (30s)
Switch Lunges (Decrease depth to progress to jumping lunges)
Front Back Leap Frogs (30s) Lateral Leap Frogs (30s)
Criss Cross Power Jumps
Power Pushups (30s) Burpees (30s)
8 Power Knees - 4 Diamond Jumps - 8 Power Knees
Braod Jumps
Reverse Walking Lunges
Bear Crawl
Football Drops
2 Pushup Jacks 2 In and Outs
Ski Abs, 5s Plank After 2
Ski Downs (30s) Lateral Jumps (30s)
4 Forward Tire Jumps - High Knees Back
6 Seated Switch Kicks - 2 Dips
2 Cross Jacks - 2 Squats
Plank Punch Pushup Jack
Jump Squat - Side Hop - Jump Squat
5 Min Wall to Wall Partner Run
- Lunge Over with High Knee and Sprint Back
- Broad Jump Over and Sprint Back
- High Knees Over and Sprint Back
Wednesday, March 27th
AMRAP 5 minutes:
20 Flutter Kicks (20)
8 Leg Levers
10 Spiderman Lunges (10)
Partner Run 8 Minutes (Run 4 Laps or Walk 2)
- 10 C Twists and 5 Knee Hugs
- 6 Opposite Knee Elbow Plank and 10s Low Plank
- 5 Hip Down Side Planks Left then 5 Right
AMRAP 5 Minutes
16 Standing Mountain Climbers (16)
8 Blet Kicks
4 Tuck Jumps
2 Minute Lap Jog
Thursday, March 28th FIT TEST
OPTION 1 (Moderate - High Intensity)
8 Rounds:
5 Pushups
10 Basketball Jumps
10 Knee Hugs
5 Burpees / Sprawls / Squat Wall Pushups
10 Diamond Jumps
1 Lap Run
OPTION 2 (Low Intensity)
8 Rounds:
5 Pushups
10 Squats
10 Leg Levers
10 Belt Kicks
10 Vertical Jumps
1 Lap Run