Saturday, 30 March 2013 -
- 830-930 Lifting - P90X Chest and Shoulders.
- 6-650pm PK Conditioning - 2 rounds of: 4 reps Wall assisted handstand push-ups Pulses, 8 reps QM Basic low to the ground or QM Crocodile, 5 reps QM Inchworm side-to-side, 6 reps Bulgarian Split Squats.
Explanation of exercises -
- Wall assisted handstand push-ups Pulses: Same as Wall assisted handstand push-ups but with variation that when you lower all the way down in push-up, you pulse in place for however many reps you set. Once complete you push-up and repeat. Beginners work on regular wall assisted handstand pus-ups. Intermediates add in pulses and increase reps to higher numbers.
- QM Basic Low or QM Crocodile: Same as QM Basic but with variation that your body remain only a few inches off the ground the entire time thus increasing the difficulty of the movement. Beginners start with QM Basic lowering as far as you can. Intermediates try different movements and step combinations to find a range that works best for you.
- Bulgarian Split Squats: See this Ryan Ford video for example. Beginners start with low wall and lower as far down in squat as is comfortable. Intermediates use higher wall and increase depth in squat.
Sunday, 31 March 2013 -
- 8-9am Lifting - P90X Back and Biceps concluded with a stretch.
Monday, 1 April 2013 -
- 750-830am Cardio - P90X Cardio concluded with a stretch.
- 540-620pm Stretching followed by: 5 sets of Ladders Workout, sets consisted of 11, 9, 7, 5, and 3 reps - Burpees (no push-up), Plank runs, Plank Push-Ups/Jacks, Spiderman Jumps/Burpees, Plank In & Out's.
Explanation of exercises -
- Burpees (no push-up): same as normal burpees but without the push-up.
- Spiderman Jumps/Burpees: For example see this spiderman jumps video. Beginners start by walking through move and stepping into it. Intermediates reduce steps and make movement fluid.
Tuesday, 2 April 2013 -
Wednesday, 3 April 2013 -
- 8-9am Conditioning - P90X+ Interval Training
- 530-6pm Stretching followed by 1 round of: 10 QM Inchworms, 10 QM Ground Kongs side-to-side, 10 Push-Up Crawls forward, 10 Push-Up Crawls backward, 10 Toe touches(Leg Swings) into Lunges. Concluded with a stretch.
Explanation of exercises -
- QM Ground Kongs Side-to-Side: Similar to normal ground kongs the difference lies in where your feet land. Start with hands on ground then jump feet to either side of hands for example to the right side. Now, repeat move but feet will land on the left side of hands. It's a zig-zag pattern with you still moving forward as you normally would performing the kong. Beginners work on separating the movement into two pieces, first the placement of your hands then the placement of your feet to work on coordination. Intermediates focus on developing speed and gaining distance in movement.
Thursday, 4 April 2013 -
- 8-840am P90X Cardio.
- 6-625pm Stretching.
Friday, 5 April 2013 -
- 8-845am P90X+ Kempo Cardio Plus.
