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.
