WORKOUT #1

10 wallballs (14lb)
100 jumprope
repeat 4x

20 step-ups (12 in) w/ 55 lb each leg
10 cross body shoulder raises (7.5 lbs)
10 bicep curls (12.5 lbs)
repeat 4x

1 min of alt. leg lift plank (10 sec each leg)
45 sec weighted wall sit (12 lb med ball between knees)
repeat 4x


WORKOUT #2

Can be down with a partner, just alt. who is doing "sally" and who is on cardio break.

row (for length of Flower by Moby
sally squat (follow the up and down directions in Flower)
bike
sally pullup
row
sally lunge right leg
bike
sally lunge left leg
row
sally plank

workout #1
30 sec work/ 10 sec rest
squat-kick
toe touch mountain climbers
10 high knees-2 push ups
ball slams

4 rnds

12x8x5
lower body:
squat
leg extension
dead lift

upper body:
curl
tri extension
fly

core:
back extension
knees to elbows
 weighted side leans

finish each muscle group before moving on



workout #2
Cardio
30 sit ups
100 j.r.
30 plank jacks
100 j.r.
30 wall ball
100 jump rope
20 min

strength
10 pull up
20 squat
20 inner outer thigh work
3 rnds



workout #3
cardio
200 meter row
50 jump rope
20 sit ups or mountain climbers

strength
weighted walking lunges
chest press
back extensions
tricep row

10 high knees/2 push-up burpees
      10 rnds
30 switch lunges
30 mountain climbers
5 wall climbs
set timer for 20 min

alt. "squat"squatch and abs

abs
20 sits ups on BOSU ball
20 russian twists
20 plank legs in/out on ball
20 leg lifts
20 side leans

#1
10 min bike warm up

5 wall climbs
15 dead lift
30 box jumps (use 12 in step. speed)
1 min rest

5 rnds

#2
10 thrusters
10 box jumps
10 walking lunges (each way)
10 burpees
300 m row

2 min plank
1 min side plank (each side)
1 min back plank

workout #1
set timer for 30 min.
side shuffle down room
15 wall ball
side shuffle back
30 mountain climbers
50 jump rope
high knees down ladder/side hops back (2 x)
30 step up each leg (20 lbs)

me-5 rounds; 6th round to jump rope
him-5 rounds; 6th to ladder

workout #2
cardio
1 min jump rope
1 min in/out frog jump
1 min box jump
1 min russian twist
4 rnds

strength
squat
straight leg deadlift
lat pull down
dip

workout #3

cardio/power
10 tuck jumps
10 mountain climber
10 rnds
250 m row

repeat 5 times

strength
squat
pull up
dip