MAY 13-19, 2018
LIVIN’ MY GLORY DAYS
Back to the old glory days of sports workouts. Perform 5 sets of the 3 power related exercises as superset allowing about 20-30sec rest between exercises. Try to really be explosive with these. Then perform 5 sets of the 3 strength related exercises as a superset. Next you will do the same 5 sets with the cardio exercise. Finish the workout with 5 sets of the 2 core exercises. Perform the reps as indicated.
Power / Strength / Cardio
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SPLIT SQUAT JUMP
8 reps each leg – perform explosive jumps from a lunge position.
8 reps – expload upward in a push-up creating a clap.
POWER SKIP IN PLACE
10 reps each leg – expload upward in your skip.
12 reps – spread feet and legs wide squatting down with knees pointing outward.
HIGH PLANK ROW
8 reps each arm – perform a row from the top of a push-up position.
12 reps – press the weights overhead starting at the shoulders.
SQUARE DRILL – ALT. CLOCK JUMPS
10 reps each direction – alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
1 LEG HIGH KNEE RUN IN PLACE
20 reps each leg – run with high knee on one leg only.
WIDE MOUNTAIN CLIMBER
20 reps each leg – perform a mountain climber with the front foot reaching wide.
15 reps each side – rotate side to side with good posture from a seated position.
HIGH PLANK KNEE TO ELBOW
10 reps each side – alternate brining opposite knee toward elbow from the top of a push-up position.