WEEK 1
Monday, March 3rd
FIT TEST!
As Many Rounds As Possible in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
Tuesday, March 4th (ARMS)
1 Minute of Each:
(Warm Up)
High Knees (Start low and slowly increase in height)
Squats (Starting with regular squats and progressing to jump squats)
123s for 30 seconds, Suicides for 30 seconds
Switch Lunges (Gradually go lower to progress to jumping lunges) or Reverse Lunges
Criss Cross Belt Kicks
10 Heismans 10 High Knees
Hit the Floor
5 Power Knees each Leg - 5 Juggles
(Workout)
2 Pushup Jacks 2 In and Outs
2 Plank Punches 2 Shoulder Tap Planks
Ski Abs with a 5 second plank after 2
6 Seated Switch Kicks then Crab Walk (Crab Walk = 4 Movements Backwards then 4 Movements Forwards)
V Pushups
20s Cross Jacks 20s Mummy Kicks 20s Cross Jacks
10 Straight Arm Jack - 10 Regular Jumping Jacks
Eccentric Pushups (Follow along with instructor, 3 seconds to lower chest to floor, 1 second to come up)
2 1 Arm Sprawls - 2 Burpees - 2 Sprawl Jumps
10 Mountain Climbers 10 Floor Sprints
4 Wide Spiderman Lunges - 8 Oblique Knees
Up Down Planks
Star Jumps
Hold low plank 15 seconds, high 15 seconds, low 15 seconds, high 15 seconds
Power Pushups
Wednesday, March 5th (PLYOMETRICS)
1 Minute Stations Around Gym. Do in groups of 2.
1. Box Jumps or Step Ups
2. 10 Bum Kicks - 10 High Knees
3. Forwards and backwards broad jumps (Or squat step forwards, squat step backwards)
4. Regular Skipping
5. Double Hop Power Jacks
6. Wall Sit
7. 5 Tuck Jumps - 10 Side to Side Hops
8. Suicides
9. 180 Degree Squat Jumps
10. Crunches
11. Hurdle Jumps
12. Low Plank
13. Lateral Jumps
14. 10 Straight Arm Jacks - 10 Cross Jacks
15. Squat Heel Click
16. Sprawl Jumps (Hold high plank for 3 seconds each time)
17. Power Knees (10 left 10 right)
18. Mountain Climbers
19. Backwards Skipping
20. Ski Downs
Thursday, March 6th
Warm Up: 3 Rounds 30s, 30s, 15s
Suicides
Scissor Feet
High Knees with Twist
Criss Cross Hops
Tabata: 20s On 10s Off X 4
Bicycle Crunches
Wide In and Outs
Scissor Abs
Hip Down Side Planks
2 Minute Lap Run
Tabata: 20s On 10s Off X 4
Flutter Kicks
Opposite Knee Elbow Planks
Knee Hugs
Oblique Knees
2 Minute Lap Run
Last 5 Minutes: Get in to teams of 5.
Starting at the wall get every team member to lie down on their backs in a row, shoulder to shoulder.
The last person in each groups runs over their 4 groups members then lies down at the end of the line.
The next person does the same and so on.
Continue working your way across the gym until your group has reached the opposite wall.
Work your way back to where you started and continue until the 5 minutes is up.
Friday, March 7th
Get in to teams of 5-6. There will be 10 stations set up around the school. 4 will be in the gym, 1 will be up on the stage, 1 will involve the stairs, 2 will involve the hallways.
STATION 1 --> On the Stage
Run/walk up steps leading to stage.
Complete 50 squats then jump/climb down off the stage.
STATION 2 --> In centre of the gym
30 Burpees
STATION 3 --> In corner A
100 Flutter Kicks
20 Floor Sprints
20 Bicycle Kicks
20 Leg Levers
20 Knee Hugs
STATION 4 --> In corner B
100 Regular Skips
25 In and Out Skips
25 Scissor Skips
25 Squat Skips
STATION 5 --> In corner C
Hop over hurdles then go through agility ladder. Repeat 5 times.
Station 6 --> In corner D
Throw ball up in to the air as high as possible. Repeat 10 times.
Complete 10 slam balls.
Station 7 --> Along wall with white boards
Burpee broad jumps up, walking lunges back X 3
STATION 8 --> Using the stair case
Run up stairs to the upper level of the school, down the hallway, run down the stairs at the opposite end of the hallway, run back to where you started on the lower level of the school. Do this in single file. Repeat 3 times. Careful on the stairs! Use the railing if you need to.
STATION 9 --> Hallway workout (in hallway to left of the porch when you come in the school)
Sprint to end of hallway and jog back X 3
Station 10 --> Dice Game: Roll the dice once!
1= See who can hold a low plank the longest (with good form!)
2= See who can hold a low squat the longest
3= 10 Up down planks
4= 20 Power Jumps (or belt kicks)
5= 15 Diamond Jumps
6= 10 Partner Pushups
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Monday, March 10th
PART 1
3 Stations, 2 Minutes at each, 2 Rounds Total
Station 1:
Lap running. Sprint the length of the gym, jog the width
Station 2:
Skipping!
20 regular skips
20 scissor skips
10 in and out skips
Lay rope down and do a low plank with 6 hip extensions
Station 3:
10 in and outs
20 high knees
10 criss cross power jumps
5 pushups
PART 2
3 Rounds, 20 Seconds Each
Suicides
Jump Ins
Bum Kicks
Cross Jacks
Rest
3 Rounds, 20 Seconds Each
123s
Mountain Climbers
Power Jacks
Heismans
Rest
1 Minute:
Burpees with Forward/Back Broad Jumps
Tuesday, March 11th
"600" 20 Reps of Each of the Following:
1 Straight Arm Jacks
2 Pushups
3 Slam Balls
4 Star Jumps with Resistance Band
5 Power Knees
6 Floor Sprints (2=1)
7 Thrusters
8 Bear Crawl
9 Power Jumps
10 Chair Dips
11 Jump Squats
12 Ball Sprawls (Do a sprawl while holding slam ball, raise ball over head after each sprawl. No jumping)
13 Backwards Skips
14 V Pushups
15 Power Jacks
16 High Knees with Twist
17 Chest Passes at Wall with Slam Ball
18 Vertical Jumps
19 Suicides
20 Pushups with legs on stability ball
21 Low Plank with Hip Extension
22 2 Left 2 Right Skips (2 hops =1)
23 Up Down Planks
24 Mummy Kicks (2=1)
25 Walking Plank Through Agility Ladder (in high plank at end of ladder, walk hands through ladder to other end) X3
26 Global Jumps (Every jump =1)
27 Standing Mountain Climbers (2=1)
28 Hit the Floor
29 Reverse Lunge with Bicep Curl
30 Double Unders or Speed Skips
Wednesday, March 12th
Corner A: AMRAP 5 Minutes
6 Lateral Jumps
10 Side to Side Hops
4 1 Arm Sprawls or Regular Sprawls
8 Stance Jacks
8 In and Outs
20 Bum Kicks
Corner B: AMRAP 5 Minutes
6 180 Degree Jump Squats
6 Star Jumps
8 Wide In and Outs
10 Mountain Climbers
15 Jumping Jacks
Centre of Gym: AMRAP 5 Minutes
5 Pushup Jacks
8 Power Jumps
10 Standing Switch Kicks
4 Diamond Jumps
8 Switch Lunges
10 123s
Along far Wall: AMRAP 5 Minutes
Wall to Wall Exercise
- Walking Lunges Up
- Broad Jumps Back
- Sprint Up Jog Back
Thursday, March 13th
12 Days Of Fitness: CHANGE EXERCISES HALF WAY THROUGH!
For first half, 13 minutes:
12 - Bicycle Crunches (2=1)
11 - Leg Levers
10 - Crunches
9 - Tuck Jumps
8 - Wide Spiderman Lunges
7 - In and Outs
6 - High Knees with Twist (2=1)
5 - Power Pushups
4 - Hip Down Side Planks (4 each)
3 - Knee Hugs
2 - Hold 30 second low plank and 30 second high plank
1 - Run down hall and back 2 times
For second half, 13 minutes:
12 - Scissor Abs (2=1)
11 - Flutter Kicks (2=1)
10 - C Twists (2=1)
9 - Power Jumps
8 - Oblique Knees
7 - Wide In and Outs
6 - Standing Mountain Climbers (2=1)
5 - Sprawl Jumps
4 - Opposite Knee Elbow Plank
3 - Hollow Rocks
2 - Hold 30 second low plank and 30 second high plank
1 - Run down hall and back 2 times
Friday, March 14th
1. One Side of Gym
Do 4 Rounds of the Following (or you can modify this and do 3 rounds!)
6 Belt Kicks
10 Straight Arm Jacks
50 Flutter Kicks
5 Pushups
10 Criss Cross Squats
2. Other Side of Gym:
Do 4 Rounds of the Following (or you can modify this and do 3 rounds!)
6 Juggles
5 Squat Pushups
30 Floor Sprints
10 Low Plank with Hip Extensions
10 Suicides
3. Laps Around the Gym:
Lap 1
High Knee Run the Length
Bum Kick Run the Width
Lap 2
Walking Lunges for the Length
Moving Power Jacks for the Width
Lap 3
Run Lap Around
4. Hallway
Throw slam ball down the hall way.
Squat to pick up ball and throw it as far as you can. Go to where ball landed and pick it up to throw it again.
Continue until you've reached the end of the hallway.
Walk back holding slam ball over your head!
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Monday March 17th
Warm Up: 3 Rounds, 30s-30s-15s
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
Mummy Kicks
1 Minute of Each:
Suicides
Switch Kicks
Wide Football Sprints (shuffle feet as instructor calls to "move left/right/up/back and sprint"
Stance Jacks
Pedal Lunges
Power Jacks
4 Pushups - 8 Floor Sprints
Front Back Frog Jumps
Power Knees (30s Each)
Hurdle Jumps
Mountain Climbers
Ski Downs
Scissor Runs
Sprawl Jumps
Pushup Jacks
Tuesday, March 18th
Partner Work for 12 Minutes
20 Pushups <----> Skip
16 Moving Pushups <----> Scissor Skip
50 Shoulder Tap Planks <----> Straight Arm Jacks
20 Up Down Planks <----> Cross Jacks
50 Floor Sprints <----> Mummy Kicks
15 Burpees <----> Bear Crawls (4 Movements Up 4 Movements Back)
15 Squat Pushups <----> Lunges with Ball Over Head
Dice Game for 12 Minutes:
1= Run down hallway and back
2= 10 Tricep Pushups 10 In and Outs
3= 40 Standing Mountain Climbers 15 Power Jacks
4= 10 Partner Pushups
5= Hold low plank for 6 Deep Breaths
6= 8 Sprawl Jumps 8 Star Jumps
Wednesday, March 19th
Corner A
21-15-9 (Do 21 reps of each, then 15 reps of each, then 9 reps of each of the following):
Ski Abs
Mountain Climbers
Power Jacks
Switch Lunges
Corner B
21-15-9
Burpees
High Knees (2=1)
Stance Jacks
Crunches
Corner C
21-15-9
Plyo Pushups (or Regular Pushups)
Straight Arm Jacks
Squat Heel Clicks
Criss Cross Squats
Corner D
21-15-9
Vertical Jumps
Belt Kicks
In and Outs
Bum Kicks
GYM CENTRE:
Each time you've finished a corner, go to the centre of the gym and do 50 Flutter Kicks.
Then continue on to the next corner.
TO MODIFY: Eliminate one of the exercises from each corner.
Thursday, March 20th
DECK OF CARDS
First 10 Minutes
Hearts = Leg Levers
Diamonds = Knee Hugs
Clubs = Oblique Knees (2=1)
Spades = Wide In and Outs
Face Cards = 5 Tuck Jumps or 5 Belt Kicks
Second 10 Minutes
Hearts = Scissor Abs (2=1)
Diamonds = Low Plank with Hip Extension (2=1)
Clubs = Mountain Climbers (2=1)
Spades = Hip Down Side Planks (2=1)
Face Cards = 5 Power Jumps or 5 Squat Knee Ups
JOKER = MAKE ANOTHER TEAM OF YOUR CHOICE DO A 2 LAP SPRINT!
Wall to Wall Suicide Run X 5 Minutes:
1 Partner Runs to Half Way Line and Back Then Opposite Wall and Back While Other Does. . . (Change each round)
- Standing Mountain Climbers
- Juggling
- High Knees with Twist
Friday, March 21st
30 Seconds of Each of the Following 40 Exercises
Jog on spot
Bum kicks
Mummy kicks
Side Lunges
Squats
Mountain climbers
Pushups
Criss cross squat
Reverse lunge knee to chest
Flutter kicks
Side planks
In and out skips
Sprawl jumps
Cross jacks
Run laps
Walking lunges
Reverse walking lunges
Run laps
Broad jumps
Lateral shuffles
Suicides
Power jacks
Bird dog
In and outs
Straight arm jacks
123s
Leg levers
High plank
Criss cross skips
Lateral jumps
Jump ins
1 legged bridge
Floor sprints
Power pushups
Tree pose
Scissor feet
Squat pushups
Power knees
High knees
Squat hold
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Monday, March 24th
25 Stations, 1 Minute at Each
- Regular Skips
- Straddle Steps on Box Jumps (Straddle box jump set, step up with one foot then other, then step down)
-10 High Knees - 10 Low Knees
- Criss Cross Power Jump
- Wall Squat
- Pushups
- Scissor Skips
- Burpees
- Cross Jacks
- Double Hop Power Jacks
- Reverse Lunge Knee Up
- Front Back Broad Jumps
- In and Out Skips
- Floor Sprints
- Side Hops over Hurdles (Jump side to side over 1 hurdle only)
- 2 Ski Abs 1 Pushup
- Bicycle Kicks
-1 Arm Sprawls
- 2 Left 2 Right Skips
- Box Jumps
- Mountain Climbers
- Bum Kicks
- 6 Suicides - 6 123s
-Leg Levers
- Backwards Skips
Tuesday, March 25th
Get in to Groups of 4. Each group will have a slam ball, a resistance band and a chair.
Complete 45 seconds of each of the four exercises in each round. Do each round twice!
Round 1:
Slam Balls
Star Jumps with Resistance Band
Squat Pushups
Dips
Round 2:
Ball Sprawls
Reverse Lunge with Back Fly
Cross Jacks
Pushups with Feet on Chair (For high intensity only, otherwise regular pushups)
Round 3:
Thrusters
V Pushups
Power Jacks
Theraband Bench Press (can advance by hovering both legs couple inches from floor)
Round 4:
Slam Ball Throws
4 Shoulder Tap Planks - 1 In and Out
Tuck Jump with Back Fly
Standing Mountain Climbers
Wednesday, March 26th
10-9-8-7-6-5-4-3-2-1
Jump Squats
Pushup Jacks
Mountain Climbers
Sprawls
10-9-8-7-6-5-4-3-2-1
Switch Lunges
Scissor Abs (2=1)
Power Jumps
Lateral Jumps
After 10-9-8-7-6-5 complete a one lap run. Stop the one lap run once you reach 4-3-2-1.
MODIFY by starting at 7 instead of 10!
Thursday, March 27th
12 Days of Fitness!
12 High Knees with Twist (2=1)
11 Bicycle Crunches (2=1)
10 Mountain Climbers (2=1)
9 Wide Spiderman Lunges
8 Tuck Jumps
7 Knee Hugs
6 Crunches
5 Hollow Rocks or Leg Levers
4 Ski Abs (2=1)
3 up down planks (2=1)
2 Power Jumps (Getting as much height as possible)
1 Hold a low plank for 1 minute
Stop every 5 Minutes and do a 30 Second low plank
Friday, March 28th
Fitness Trivia Night!
Get in to groups of 2-5 (no more than 5!)
Each group will have a sheet to track their score on.
There will be 25 questions posted around the gym walls, on sheets of paper.
The answers to the questions will be on the back of the paper.
As a team you must first answer the question. If you get it right you get 2 points. If you get it wrong you get 1 point.
Getting the answer wrong will result in more repetitions of the exercise at that station!
For Example:
Question: What is the most difficult body weight exercise you can do?
Answer: BURPEE
If you get this right you must do 10 Jump Squats (and collect 2 points).
If you get this wrong you must do 25 Jumps Squats (and collect 1 point).
Continue around the gym collecting as many points as you can.
You will have 25 MINUTES!
The team that gets the most points will be given a prize courtesy of Rob Cooper at Minipi!
He's given us North Face water bottles and t-shirts to give out :)
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Monday, March 31st
3 Rounds: 30s - 30s - 15s
Jog on Spot
Power Jacks
Log Jumps
123s
Bum Kicks
High Knees
Vertical Jumps
3 Rounds, 30s Each
Power Jumps
Belt Kicks
Hit the Floor
V Pushups
Rest
3 Rounds, 30s Each
Hurdle Jumps (jog on spot and jump over invisible hurdle when instructor says "jump")
Globe Jumps
Moving Pushups
Floor Sprints
Rest
2 Minutes of 8 Hop Squats and 4 Pushups
Tuesday, April 1st
6 Square
Square 1:
10 Pushups or Pushup Jacks
20 Mountain Climbers
12 Up Down Planks
20 Straight Arm Jacks
Square 2:
14 Plank Punches
20 Bum Kicks
10 Pushups
12 Moving Planks (2 Left 2 Right)
Square 3:
20 Cross Jacks
10 Chair Dips
10 V Pushups
20 Hip Down Side Planks (10 Each Side)
Square 4:
10 Squat Pushups
20 In and Out Skips (No Rope)
10 Opposite Knee Elbow Planks
30 Mummy Kicks
Square 5:
12 Power Jacks
20 High Knees with Twist
10 Ski Abs
10 Juggles
Square 6:
4 Burpees
5 Burpees
6 Burpees
7 Burpees
Wednesday, April 2nd
Tabata X2 (20s On 10s Off)
High Knees
Burpees
High Knees
Burpees
Power Jacks
Tuck Jumps
Power Jacks
Tuck Jumps
Cross Jacks
180 Jump Squat
Cross Jacks
180 Jump Squat
Partner Run 12 Minutes : One partner runs 3 laps while the other does:
- 2 Pushups and 4 In and Outs
- 2 Criss Cross Squats and 1 Forward Broad Jumps 1 Backwards Broad Jumps
- 20 Flutter Kicks and 20 Scissor Abs
- 6 Switch Lunges and 4 Pogos
- Jump Rope
Thursday, April 3rd
20 Minute Time Limit!
30 Standing Mountain Climbers (2=1)
30 Flutter Kicks (2=1)
30 Wide Spiderman Lunges
2 Lap Run
30 Knee Hugs
30 Leg Levers
30 In and Outs
2 Lap Run
30 Oblique Knees
30 Bicycle Crunches
30 C Twists
2 Lap Run
30 Low Plank with Hip Extensions
30 Floor Springs (2=1)
30 Scissor Abs (2=1)
2 Lap Run
30 High Knees with a Twist (2=1)
30 Crunches
30 Shoulder Tap Planks
2 Lap Run
30 Reverse Lunge with Knee to Chest
30 Ski Abs
30 Power Knees
2 Lap Run
FRIDAY, APRIL 4th
FIT TEST DAY!
As Many Rounds As Possible in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
INFO FOR LAST DAY OF CLASSES:
- After the early class has their fit test completed and before the late class starts theirs, we will hand out all of the t-shirts and take a big group picture! We will also be handing out the awards for 1st, 2nd, 3rd place for the excel spreadsheet points.
- PUB CRAWL! We will be meeting at Maxwells at 8:30pm! The bus will be leaving at 9pm sharp so make sure you are there. We will head to the Sandbar first. At 10pm we will go to Tenders and at 11pm we will go over to McHugh's. Here are some specials will have offered to us tomorrow night:
* Maxwells:
Happy hour prices on drinks ($1 off) and wing night special (buy 1 pound of wings and get the second pound for $2)
* Sandbar and Tenders
Happy hour prices: $3.60 for everything (regular price is $4.50)
We'll also have a couple fun games to play in while we're at Tenders :)
Monday, March 3rd
FIT TEST!
As Many Rounds As Possible in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
Tuesday, March 4th (ARMS)
1 Minute of Each:
(Warm Up)
High Knees (Start low and slowly increase in height)
Squats (Starting with regular squats and progressing to jump squats)
123s for 30 seconds, Suicides for 30 seconds
Switch Lunges (Gradually go lower to progress to jumping lunges) or Reverse Lunges
Criss Cross Belt Kicks
10 Heismans 10 High Knees
Hit the Floor
5 Power Knees each Leg - 5 Juggles
(Workout)
2 Pushup Jacks 2 In and Outs
2 Plank Punches 2 Shoulder Tap Planks
Ski Abs with a 5 second plank after 2
6 Seated Switch Kicks then Crab Walk (Crab Walk = 4 Movements Backwards then 4 Movements Forwards)
V Pushups
20s Cross Jacks 20s Mummy Kicks 20s Cross Jacks
10 Straight Arm Jack - 10 Regular Jumping Jacks
Eccentric Pushups (Follow along with instructor, 3 seconds to lower chest to floor, 1 second to come up)
2 1 Arm Sprawls - 2 Burpees - 2 Sprawl Jumps
10 Mountain Climbers 10 Floor Sprints
4 Wide Spiderman Lunges - 8 Oblique Knees
Up Down Planks
Star Jumps
Hold low plank 15 seconds, high 15 seconds, low 15 seconds, high 15 seconds
Power Pushups
Wednesday, March 5th (PLYOMETRICS)
1 Minute Stations Around Gym. Do in groups of 2.
1. Box Jumps or Step Ups
2. 10 Bum Kicks - 10 High Knees
3. Forwards and backwards broad jumps (Or squat step forwards, squat step backwards)
4. Regular Skipping
5. Double Hop Power Jacks
6. Wall Sit
7. 5 Tuck Jumps - 10 Side to Side Hops
8. Suicides
9. 180 Degree Squat Jumps
10. Crunches
11. Hurdle Jumps
12. Low Plank
13. Lateral Jumps
14. 10 Straight Arm Jacks - 10 Cross Jacks
15. Squat Heel Click
16. Sprawl Jumps (Hold high plank for 3 seconds each time)
17. Power Knees (10 left 10 right)
18. Mountain Climbers
19. Backwards Skipping
20. Ski Downs
Thursday, March 6th
Warm Up: 3 Rounds 30s, 30s, 15s
Suicides
Scissor Feet
High Knees with Twist
Criss Cross Hops
Tabata: 20s On 10s Off X 4
Bicycle Crunches
Wide In and Outs
Scissor Abs
Hip Down Side Planks
2 Minute Lap Run
Tabata: 20s On 10s Off X 4
Flutter Kicks
Opposite Knee Elbow Planks
Knee Hugs
Oblique Knees
2 Minute Lap Run
Last 5 Minutes: Get in to teams of 5.
Starting at the wall get every team member to lie down on their backs in a row, shoulder to shoulder.
The last person in each groups runs over their 4 groups members then lies down at the end of the line.
The next person does the same and so on.
Continue working your way across the gym until your group has reached the opposite wall.
Work your way back to where you started and continue until the 5 minutes is up.
Friday, March 7th
Get in to teams of 5-6. There will be 10 stations set up around the school. 4 will be in the gym, 1 will be up on the stage, 1 will involve the stairs, 2 will involve the hallways.
STATION 1 --> On the Stage
Run/walk up steps leading to stage.
Complete 50 squats then jump/climb down off the stage.
STATION 2 --> In centre of the gym
30 Burpees
STATION 3 --> In corner A
100 Flutter Kicks
20 Floor Sprints
20 Bicycle Kicks
20 Leg Levers
20 Knee Hugs
STATION 4 --> In corner B
100 Regular Skips
25 In and Out Skips
25 Scissor Skips
25 Squat Skips
STATION 5 --> In corner C
Hop over hurdles then go through agility ladder. Repeat 5 times.
Station 6 --> In corner D
Throw ball up in to the air as high as possible. Repeat 10 times.
Complete 10 slam balls.
Station 7 --> Along wall with white boards
Burpee broad jumps up, walking lunges back X 3
STATION 8 --> Using the stair case
Run up stairs to the upper level of the school, down the hallway, run down the stairs at the opposite end of the hallway, run back to where you started on the lower level of the school. Do this in single file. Repeat 3 times. Careful on the stairs! Use the railing if you need to.
STATION 9 --> Hallway workout (in hallway to left of the porch when you come in the school)
Sprint to end of hallway and jog back X 3
Station 10 --> Dice Game: Roll the dice once!
1= See who can hold a low plank the longest (with good form!)
2= See who can hold a low squat the longest
3= 10 Up down planks
4= 20 Power Jumps (or belt kicks)
5= 15 Diamond Jumps
6= 10 Partner Pushups
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Monday, March 10th
PART 1
3 Stations, 2 Minutes at each, 2 Rounds Total
Station 1:
Lap running. Sprint the length of the gym, jog the width
Station 2:
Skipping!
20 regular skips
20 scissor skips
10 in and out skips
Lay rope down and do a low plank with 6 hip extensions
Station 3:
10 in and outs
20 high knees
10 criss cross power jumps
5 pushups
PART 2
3 Rounds, 20 Seconds Each
Suicides
Jump Ins
Bum Kicks
Cross Jacks
Rest
3 Rounds, 20 Seconds Each
123s
Mountain Climbers
Power Jacks
Heismans
Rest
1 Minute:
Burpees with Forward/Back Broad Jumps
Tuesday, March 11th
"600" 20 Reps of Each of the Following:
1 Straight Arm Jacks
2 Pushups
3 Slam Balls
4 Star Jumps with Resistance Band
5 Power Knees
6 Floor Sprints (2=1)
7 Thrusters
8 Bear Crawl
9 Power Jumps
10 Chair Dips
11 Jump Squats
12 Ball Sprawls (Do a sprawl while holding slam ball, raise ball over head after each sprawl. No jumping)
13 Backwards Skips
14 V Pushups
15 Power Jacks
16 High Knees with Twist
17 Chest Passes at Wall with Slam Ball
18 Vertical Jumps
19 Suicides
20 Pushups with legs on stability ball
21 Low Plank with Hip Extension
22 2 Left 2 Right Skips (2 hops =1)
23 Up Down Planks
24 Mummy Kicks (2=1)
25 Walking Plank Through Agility Ladder (in high plank at end of ladder, walk hands through ladder to other end) X3
26 Global Jumps (Every jump =1)
27 Standing Mountain Climbers (2=1)
28 Hit the Floor
29 Reverse Lunge with Bicep Curl
30 Double Unders or Speed Skips
Wednesday, March 12th
Corner A: AMRAP 5 Minutes
6 Lateral Jumps
10 Side to Side Hops
4 1 Arm Sprawls or Regular Sprawls
8 Stance Jacks
8 In and Outs
20 Bum Kicks
Corner B: AMRAP 5 Minutes
6 180 Degree Jump Squats
6 Star Jumps
8 Wide In and Outs
10 Mountain Climbers
15 Jumping Jacks
Centre of Gym: AMRAP 5 Minutes
5 Pushup Jacks
8 Power Jumps
10 Standing Switch Kicks
4 Diamond Jumps
8 Switch Lunges
10 123s
Along far Wall: AMRAP 5 Minutes
Wall to Wall Exercise
- Walking Lunges Up
- Broad Jumps Back
- Sprint Up Jog Back
Thursday, March 13th
12 Days Of Fitness: CHANGE EXERCISES HALF WAY THROUGH!
For first half, 13 minutes:
12 - Bicycle Crunches (2=1)
11 - Leg Levers
10 - Crunches
9 - Tuck Jumps
8 - Wide Spiderman Lunges
7 - In and Outs
6 - High Knees with Twist (2=1)
5 - Power Pushups
4 - Hip Down Side Planks (4 each)
3 - Knee Hugs
2 - Hold 30 second low plank and 30 second high plank
1 - Run down hall and back 2 times
For second half, 13 minutes:
12 - Scissor Abs (2=1)
11 - Flutter Kicks (2=1)
10 - C Twists (2=1)
9 - Power Jumps
8 - Oblique Knees
7 - Wide In and Outs
6 - Standing Mountain Climbers (2=1)
5 - Sprawl Jumps
4 - Opposite Knee Elbow Plank
3 - Hollow Rocks
2 - Hold 30 second low plank and 30 second high plank
1 - Run down hall and back 2 times
Friday, March 14th
1. One Side of Gym
Do 4 Rounds of the Following (or you can modify this and do 3 rounds!)
6 Belt Kicks
10 Straight Arm Jacks
50 Flutter Kicks
5 Pushups
10 Criss Cross Squats
2. Other Side of Gym:
Do 4 Rounds of the Following (or you can modify this and do 3 rounds!)
6 Juggles
5 Squat Pushups
30 Floor Sprints
10 Low Plank with Hip Extensions
10 Suicides
3. Laps Around the Gym:
Lap 1
High Knee Run the Length
Bum Kick Run the Width
Lap 2
Walking Lunges for the Length
Moving Power Jacks for the Width
Lap 3
Run Lap Around
4. Hallway
Throw slam ball down the hall way.
Squat to pick up ball and throw it as far as you can. Go to where ball landed and pick it up to throw it again.
Continue until you've reached the end of the hallway.
Walk back holding slam ball over your head!
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Monday March 17th
Warm Up: 3 Rounds, 30s-30s-15s
Jog on Spot
Jumping Jacks
Heismans
123s
Butt Kicks
High Knees
Mummy Kicks
1 Minute of Each:
Suicides
Switch Kicks
Wide Football Sprints (shuffle feet as instructor calls to "move left/right/up/back and sprint"
Stance Jacks
Pedal Lunges
Power Jacks
4 Pushups - 8 Floor Sprints
Front Back Frog Jumps
Power Knees (30s Each)
Hurdle Jumps
Mountain Climbers
Ski Downs
Scissor Runs
Sprawl Jumps
Pushup Jacks
Tuesday, March 18th
Partner Work for 12 Minutes
20 Pushups <----> Skip
16 Moving Pushups <----> Scissor Skip
50 Shoulder Tap Planks <----> Straight Arm Jacks
20 Up Down Planks <----> Cross Jacks
50 Floor Sprints <----> Mummy Kicks
15 Burpees <----> Bear Crawls (4 Movements Up 4 Movements Back)
15 Squat Pushups <----> Lunges with Ball Over Head
Dice Game for 12 Minutes:
1= Run down hallway and back
2= 10 Tricep Pushups 10 In and Outs
3= 40 Standing Mountain Climbers 15 Power Jacks
4= 10 Partner Pushups
5= Hold low plank for 6 Deep Breaths
6= 8 Sprawl Jumps 8 Star Jumps
Wednesday, March 19th
Corner A
21-15-9 (Do 21 reps of each, then 15 reps of each, then 9 reps of each of the following):
Ski Abs
Mountain Climbers
Power Jacks
Switch Lunges
Corner B
21-15-9
Burpees
High Knees (2=1)
Stance Jacks
Crunches
Corner C
21-15-9
Plyo Pushups (or Regular Pushups)
Straight Arm Jacks
Squat Heel Clicks
Criss Cross Squats
Corner D
21-15-9
Vertical Jumps
Belt Kicks
In and Outs
Bum Kicks
GYM CENTRE:
Each time you've finished a corner, go to the centre of the gym and do 50 Flutter Kicks.
Then continue on to the next corner.
TO MODIFY: Eliminate one of the exercises from each corner.
Thursday, March 20th
DECK OF CARDS
First 10 Minutes
Hearts = Leg Levers
Diamonds = Knee Hugs
Clubs = Oblique Knees (2=1)
Spades = Wide In and Outs
Face Cards = 5 Tuck Jumps or 5 Belt Kicks
Second 10 Minutes
Hearts = Scissor Abs (2=1)
Diamonds = Low Plank with Hip Extension (2=1)
Clubs = Mountain Climbers (2=1)
Spades = Hip Down Side Planks (2=1)
Face Cards = 5 Power Jumps or 5 Squat Knee Ups
JOKER = MAKE ANOTHER TEAM OF YOUR CHOICE DO A 2 LAP SPRINT!
Wall to Wall Suicide Run X 5 Minutes:
1 Partner Runs to Half Way Line and Back Then Opposite Wall and Back While Other Does. . . (Change each round)
- Standing Mountain Climbers
- Juggling
- High Knees with Twist
Friday, March 21st
30 Seconds of Each of the Following 40 Exercises
Jog on spot
Bum kicks
Mummy kicks
Side Lunges
Squats
Mountain climbers
Pushups
Criss cross squat
Reverse lunge knee to chest
Flutter kicks
Side planks
In and out skips
Sprawl jumps
Cross jacks
Run laps
Walking lunges
Reverse walking lunges
Run laps
Broad jumps
Lateral shuffles
Suicides
Power jacks
Bird dog
In and outs
Straight arm jacks
123s
Leg levers
High plank
Criss cross skips
Lateral jumps
Jump ins
1 legged bridge
Floor sprints
Power pushups
Tree pose
Scissor feet
Squat pushups
Power knees
High knees
Squat hold
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Monday, March 24th
25 Stations, 1 Minute at Each
- Regular Skips
- Straddle Steps on Box Jumps (Straddle box jump set, step up with one foot then other, then step down)
-10 High Knees - 10 Low Knees
- Criss Cross Power Jump
- Wall Squat
- Pushups
- Scissor Skips
- Burpees
- Cross Jacks
- Double Hop Power Jacks
- Reverse Lunge Knee Up
- Front Back Broad Jumps
- In and Out Skips
- Floor Sprints
- Side Hops over Hurdles (Jump side to side over 1 hurdle only)
- 2 Ski Abs 1 Pushup
- Bicycle Kicks
-1 Arm Sprawls
- 2 Left 2 Right Skips
- Box Jumps
- Mountain Climbers
- Bum Kicks
- 6 Suicides - 6 123s
-Leg Levers
- Backwards Skips
Tuesday, March 25th
Get in to Groups of 4. Each group will have a slam ball, a resistance band and a chair.
Complete 45 seconds of each of the four exercises in each round. Do each round twice!
Round 1:
Slam Balls
Star Jumps with Resistance Band
Squat Pushups
Dips
Round 2:
Ball Sprawls
Reverse Lunge with Back Fly
Cross Jacks
Pushups with Feet on Chair (For high intensity only, otherwise regular pushups)
Round 3:
Thrusters
V Pushups
Power Jacks
Theraband Bench Press (can advance by hovering both legs couple inches from floor)
Round 4:
Slam Ball Throws
4 Shoulder Tap Planks - 1 In and Out
Tuck Jump with Back Fly
Standing Mountain Climbers
Wednesday, March 26th
10-9-8-7-6-5-4-3-2-1
Jump Squats
Pushup Jacks
Mountain Climbers
Sprawls
10-9-8-7-6-5-4-3-2-1
Switch Lunges
Scissor Abs (2=1)
Power Jumps
Lateral Jumps
After 10-9-8-7-6-5 complete a one lap run. Stop the one lap run once you reach 4-3-2-1.
MODIFY by starting at 7 instead of 10!
Thursday, March 27th
12 Days of Fitness!
12 High Knees with Twist (2=1)
11 Bicycle Crunches (2=1)
10 Mountain Climbers (2=1)
9 Wide Spiderman Lunges
8 Tuck Jumps
7 Knee Hugs
6 Crunches
5 Hollow Rocks or Leg Levers
4 Ski Abs (2=1)
3 up down planks (2=1)
2 Power Jumps (Getting as much height as possible)
1 Hold a low plank for 1 minute
Stop every 5 Minutes and do a 30 Second low plank
Friday, March 28th
Fitness Trivia Night!
Get in to groups of 2-5 (no more than 5!)
Each group will have a sheet to track their score on.
There will be 25 questions posted around the gym walls, on sheets of paper.
The answers to the questions will be on the back of the paper.
As a team you must first answer the question. If you get it right you get 2 points. If you get it wrong you get 1 point.
Getting the answer wrong will result in more repetitions of the exercise at that station!
For Example:
Question: What is the most difficult body weight exercise you can do?
Answer: BURPEE
If you get this right you must do 10 Jump Squats (and collect 2 points).
If you get this wrong you must do 25 Jumps Squats (and collect 1 point).
Continue around the gym collecting as many points as you can.
You will have 25 MINUTES!
The team that gets the most points will be given a prize courtesy of Rob Cooper at Minipi!
He's given us North Face water bottles and t-shirts to give out :)
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Monday, March 31st
3 Rounds: 30s - 30s - 15s
Jog on Spot
Power Jacks
Log Jumps
123s
Bum Kicks
High Knees
Vertical Jumps
3 Rounds, 30s Each
Power Jumps
Belt Kicks
Hit the Floor
V Pushups
Rest
3 Rounds, 30s Each
Hurdle Jumps (jog on spot and jump over invisible hurdle when instructor says "jump")
Globe Jumps
Moving Pushups
Floor Sprints
Rest
2 Minutes of 8 Hop Squats and 4 Pushups
Tuesday, April 1st
6 Square
Square 1:
10 Pushups or Pushup Jacks
20 Mountain Climbers
12 Up Down Planks
20 Straight Arm Jacks
Square 2:
14 Plank Punches
20 Bum Kicks
10 Pushups
12 Moving Planks (2 Left 2 Right)
Square 3:
20 Cross Jacks
10 Chair Dips
10 V Pushups
20 Hip Down Side Planks (10 Each Side)
Square 4:
10 Squat Pushups
20 In and Out Skips (No Rope)
10 Opposite Knee Elbow Planks
30 Mummy Kicks
Square 5:
12 Power Jacks
20 High Knees with Twist
10 Ski Abs
10 Juggles
Square 6:
4 Burpees
5 Burpees
6 Burpees
7 Burpees
Wednesday, April 2nd
Tabata X2 (20s On 10s Off)
High Knees
Burpees
High Knees
Burpees
Power Jacks
Tuck Jumps
Power Jacks
Tuck Jumps
Cross Jacks
180 Jump Squat
Cross Jacks
180 Jump Squat
Partner Run 12 Minutes : One partner runs 3 laps while the other does:
- 2 Pushups and 4 In and Outs
- 2 Criss Cross Squats and 1 Forward Broad Jumps 1 Backwards Broad Jumps
- 20 Flutter Kicks and 20 Scissor Abs
- 6 Switch Lunges and 4 Pogos
- Jump Rope
Thursday, April 3rd
20 Minute Time Limit!
30 Standing Mountain Climbers (2=1)
30 Flutter Kicks (2=1)
30 Wide Spiderman Lunges
2 Lap Run
30 Knee Hugs
30 Leg Levers
30 In and Outs
2 Lap Run
30 Oblique Knees
30 Bicycle Crunches
30 C Twists
2 Lap Run
30 Low Plank with Hip Extensions
30 Floor Springs (2=1)
30 Scissor Abs (2=1)
2 Lap Run
30 High Knees with a Twist (2=1)
30 Crunches
30 Shoulder Tap Planks
2 Lap Run
30 Reverse Lunge with Knee to Chest
30 Ski Abs
30 Power Knees
2 Lap Run
FRIDAY, APRIL 4th
FIT TEST DAY!
As Many Rounds As Possible in 15 Minutes:
5 Pushups
10 Jump Squats or Squats
20 Mountain Climbers
30 Flutter Kicks
5 Burpees or Sprawls or Squat Wall Pushups
20 Cross Jacks
INFO FOR LAST DAY OF CLASSES:
- After the early class has their fit test completed and before the late class starts theirs, we will hand out all of the t-shirts and take a big group picture! We will also be handing out the awards for 1st, 2nd, 3rd place for the excel spreadsheet points.
- PUB CRAWL! We will be meeting at Maxwells at 8:30pm! The bus will be leaving at 9pm sharp so make sure you are there. We will head to the Sandbar first. At 10pm we will go to Tenders and at 11pm we will go over to McHugh's. Here are some specials will have offered to us tomorrow night:
* Maxwells:
Happy hour prices on drinks ($1 off) and wing night special (buy 1 pound of wings and get the second pound for $2)
* Sandbar and Tenders
Happy hour prices: $3.60 for everything (regular price is $4.50)
We'll also have a couple fun games to play in while we're at Tenders :)