Conditioning for the week of April 11 - 17, 2013

Saturday, 11 April 2013 -

• 8-830am Stretching followed by a light warm-up.
• 7-745pm Cardio - Insanity Asylum Speed and Agility training.

Sunday, 12 April 2013 -

• 8-835am Stretching and Yoga with the addition of 3 stretches which will be included regularly - Bridge Hold & Progressions, L-Sit & Progressions, Twists & Progressions.

Monday, 13 April 2013 -

• 8-835am Stretching and Yoga with the addition of 3 stretches which will be included regularly - Bridge Hold & Progressions, L-Sit & Progressions, Twists & Progressions.
• 6-645pm Bike riding and badminton. 

Tuesday, 14 April 2013 -

• 8-830am Bike ride.
• 7-715pm Stretching.

Wednesday, 15 April 2013 -

• 4-510pm Stretching followed by Insanity Asylum Game day Workout.

Thursday, 16 April 2013 -

• 5-6pm Yoga today Hips and hamstring openers, followed by 3 sets of 5 finger tip push-ups against the wall.

Friday, 17 April 2013 -

• 8-830am Stretching followed by P90X+ Abs and Core Plus.
• 6-7pm Stretching followed by, Konami Code Workout aka Contra Cheat Code Workout, finished with Insanity Asylum Overtime Workout. For the Konami Code Workout I focused on completing as many rounds within 15 minutes as possible, my total was 10 rounds.

Explanation of Exercises -

• Konami Code Workout or Contra Cheat Code Workout: For example see this Nerd Fitness video. The workout is, Up Up Down Down Left Right Left Right B A. Up Up is 2 Pull-ups or Handstand push-ups, Down Down is 2 Push-ups or Plange Push-ups, Left Right Left Right is 2 Forward Lunges alternating lead leg, B is 1 Burpee and A is 1 Air Tuck Jump Squat.

Conditioning for the week of April 4-10, 2013

Saturday, 4 April 2013 -

• 8-815am Stretching.
• 230-315pm Massage focus on feet, knees, and shoulders.

Sunday, 5 April 2013 -

• 8-850am P90X+ Intervals followed by - 50 reps of Push-Ups, Sit-Ups, and Squats. Finished with a cool down and stretch. 

Monday, 6 April 2013 -

• 530-645pm P90X2 Core followed by - 50 reps of Push-Ups, Sit-Ups, and Squats. Finished with a cool down and stretch. 

Tuesday, 7 April 2013 -

• 6-620pm Stretching.

Wednesday, 8 April 2013 -

• 8-850am P90X CardioX.
• 445-515pm Bar Hangs and Grip training with primary focus to develop stronger hand grip for future muscle-ups followed by - 4 sets of 4 reps each: Finger Push-ups against the wall.

Explanation of exercises -

• Finger Push-ups Against the Wall - For example see this Finger Press Ups video. This is an excellent exercise to work finger, wrist, and forearm strength. It is also the first in several stages to completing Finger Push-ups on the ground. Beginners start by standing in front of wall about 3/4 arms length distance from wall and perform push-ups using palms of hands as support if needed. Intermediates work on moving feet further away from wall to increase the angel and difficulty of movement. This will help build finger strength and be useful for the continuing steps.

Thursday, 9 April 2013 -

• 5-615pm Yoga Today Hamstring Openers followed by - 2 rounds of Russian Laundry Towel Wringing Out.

Explanation of exercises -

• Russian Laundry Towel Wringing Out - For example see this Russian Laundry video. This is an excellent exercise for grip strength and for wringing out your clothes when the dryer doesn't work. Beginners work on wringing out towel until 10 or less drops of water come out per wring. Intermediates get this down to 4 or less drops with the goal completely wringing out the cloth.

Friday, 10 April 2013 -

• 8-830 P90X+ Abs Core Plus.

Conditioning for the week of April 27 - May 3, 2013

Saturday, 27 April 2013 -

• 830-10am Lifting - P90X Shoulders and Arms followed by P90X+ Abs Core Plus.

Sunday, 28 April 2013 -

• 9-10am Lifting - P90X Chest and Back.

Monday, 29 April 2013 -

• 8-830am P90X Cardio.
• 6-630pm Stretching followed by PK Conditioning. Focused on QM movements, utilizing obstacles in a new way and combining movements with exercises.

Tuesday, 30 April 2013 -

• 6-630pm Stretching followed by - Sitting Planks and Skull Crushers. 

Explanation of exercises -

• Skull Crushers: For example see this Ryan Ford video. Beginners can start either with plank holds on the wall or by moving feet in closer to wall to make them easier. Intermediates can work on moving feet further back and by performing 1/2 skull crushers until strength develops.

Wednesday, 1 May 2013 -

• 8-930am Lifting - P90X Chest and Back followed by P90X+ Abs Core Plus.

Thursday, 2 May 2013 - 

• Traveling from Bangkok to Phnom Penh for 16 hours.

Friday, 3 May 2013 -

• 430-545pm Stretching and Yoga followed by - P90X+ Intervals Plus.

Conditioning for the Week of April 20 - 26, 2013

Saturday, 20 April 2013 -

• 8-815am Stretching
• 6-620pm Stretching/Warm-Up followed by, 5 rounds for time: Ladders 9,7,5,3,1 - Squats with weights, Jumping Jack Burpee, Plank Runs, Reach High & Under Push-ups, and Russian Twists. 

Explanation of exercises -

• Jumping Jack Burpee: For example see this Jump Jack Burpee video. Beginners start with normal burpees or plank hold burpees until strength and flexibility develops. Intermediates add variations by performing movement with wide legs the whole time or by doing Plank Jacks instead of planks.
• Russian Twists: For example see this Howto video. Beginners start with light or no weights and if move is still difficult begin by laying on back working ab strength until you are able to sit up fully. Intermediates add weights and focus on touching the floor with hands on each twist to increase difficulty.

Sunday, 21 April 2013 -

• Rest day with some biking around town.

Monday, 22 April 2013 -

• 6-620pm Yoga and stretching.

Tuesday, 23 April 2013 -

• 6-635pm Stretching/Warm-Up followed by, 5 rounds for time: Ladders 9,7,5,3,1 - Squats with weights, Jumping Jack Burpee, Plank Runs, Reach High & Under Push-ups, and Russian Twists. 

Wednesday, 24 April 2013 -

• 8-830am Stretching followed by, P90X+ Abs-Core Plus.
• 7-8pm Stretching, Warm-Up, followed by, 3 rounds with 10 reps each - Squats with 10 lbs. weights, Lunges with 10 lbs. weights, Hip thrusters single leg incline on yoga ball, Single leg balance with 10 lbs. weights, Full squats.

Explanation of exercises -

• All of the exercises performed today were variations of the originals for two reasons: 1. Weights were being used and as always make sure you pick the weight best for you to avoid serious injuries and 2. I added some arm movements into each exercise to break up repetition and make my body work smarter.
• Squats variation with 10 lbs weights and two arm placements: 1. Every odd rep weights were in arms directly in front of me but bent so only a few inches away from body and 2. Every even rep weights were in arms directly in front of me but straight arms the whole time.
• Lunges variation with 10 lbs weights and two arm placements: 1. First two rounds I would raise the weights up to rest on my shoulders when performing the lunge and 2. Third round I would do deep swimmers press with each lunge.
• Hip  thrusters single leg incline on yoga ball were same as normal incline hip thrusters except grounded leg would rest on top of yoga ball and force me to work on balance, coordination, and strength additionally.
• Single leg balance variation with 10 lbs. weights would entail me lifting back leg parallel with floor while upper body leaned forward parallel with floor and arms down with weights in hands. Then I would lift arms directly out to the sides of me at shoulder height and balance.

Thursday, 25 April 2013 -

• 8-815am Stretching.
• 7-730pm Stretching and Yoga.

Friday, 26 April 2013 -

• 8-820am Yoga and Stretching.
• 620-705pm Stretching followed by, 10 reps Squat Push-Ups, 10 Plank jacks, 10 QM Inchworms, 10 Side to side floor hops, 10 QM Crab walks, 10 Oblique Steam engines, 10 QM Ground Kongs Pike legs, 2 minute plank holds alternating between high and low planks, 10 Side plank holds with arm/leg raises.

Conditioning for the week of April 13-19, 2013

Saturday, 13 April 2013 -

• 8-850am Stretching followed by P90X+ Interval Plus.

Sunday, 14 April 2013 -

• 8-810am Stretching.
• 10am-12pm Bike ride Phnom Penh, Cambodia around riverside and downtown.

Monday, 15 April 2013 -

• 9-1120am Bike ride Phnom Penh, Cambodia around riverside.

Tuesday, 16 April 2013 -

• 830-850am Yoga.

Wednesday, 17 April 2013 -

• 9-915am Stretching.

Thursday, 18 April 2013 -

• 8-815am Yoga.
• 6-630pm P90X+ Interval Plus

Friday, 19 April 2013 -

• 8-830am P90X+ Interval Plus

Conditioning for the week of April 7 - 12, 2013

Saturday, 7 April 2013 -

• Note: In Cambodia for travel so exercise schedule will be modified. Additionally, the combined heat and high humidity will factor into variations in workout routine.
• 730-750am Stretching and Yoga.
• 630-645pm Stretching and Yoga.

Sunday, 8 April 2013 -

• 730-750am Stretching and Yoga.
• 630-645pm Stretching and Yoga.

Monday, 9 April 2013 -

• 730-830am Stretching followed by P90X Cardio.

Tuesday, 10 April 2013 -

• 6-620pm Stretching and Yoga.

Wednesday, 11 April 2013 -

• 730-820am Stretching followed by P90X+ Interval X Plus.

Thursday, 12 April 2013 -

• 8-845am P90X+ Kenpo Cardio Plus

Friday, 13 April 2013 -

• 8-815am Stretching.

Parkour Conditioning for the week of March 30 - 5 April, 2013

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 -

• 8-830am Yoga Backbends.

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.