Conditioning for the week of June 29 - July 5, 2013

Saturday, 29 June 2013 -

• 9-10am Stretching, P90X+ Intervals, 5 minute handstand challenge, and stretching.

Sunday, 30 June 2013 -

• 9-10am Stretching, bike ride warm-up, 5 rounds of Konami Code workout, 3 sets of 8 reps of rows, 10 dips, 2 rounds of balancing along rails, 1 round of monkey bar swings. Concluded with a stretch.
• 5-6pm The Genius of Flexibility Stretching Energy series 1.

Monday, 1 July 2013 -

• 5-6pm P90X+ Intervals, 5 minute handstand challenge, and stretching.

Tuesday, 2 July 2013 -

• 5-630pm Insanity Asylum Speed training, 5 minute handstand challenge, followed by 3 sets of 8 reps each - bar dips, pull-ups and holds, and free form leg raises.

Wednesday, 3 July 2013 -

• 5-520pm 5 minute handstand challenge, and stretching.

Thursday, 4 July 2013 -

• 7-715pm 5 minute handstand challenge, 20 walking push-ups, 20 full squats.

Friday, 5 July 2013 -

• 5-630pm Insanity Asylum Plyo training, 5 minute handstand challenge, followed by 3 sets of 8 reps each - bar dips, pull-ups and holds, and free form leg raises.

Conditioning for the week of June 22 - 28, 2013

Saturday, 22 June 2013 -

• 8-830am stretching followed by 5 minute handstand challenge.

Sunday, 23 June 2013 -

• 5-615pm bike ride, badminton, exercise in the park, 5 minute handstand challenge, followed by stretching.

Monday, 24 June 2013 -

• 10-1030am yoga followed by 5 minute handstand challenge.

Tuesday, 25 June 2013 -

• Sick day no workout.

Wednesday, 26 June 2013 -

• 10-1030am stretching followed by 5 minute handstand challenge.

Thursday, 27 June 2013 -

• 10-1040am yoga followed by 5 minute handstand challenge.

Friday, 28 June 2013 -

• 10-1045am P90X+ Intervals followed by 5 minute handstand challenge.

Conditioning for the week of June 15 - 21, 2013

Saturday, 15 June 2013 -

• 2-330pm Stretching followed by Insanity Asylum Speed and Agility workout. Concluded with 5 minute handstand challenge and stretching.

Sunday, 16 June 2013 -

• 1030am-1pm Bike riding and badminton. Followed by an hour massage and stretching.

Monday, 17 June 2013 -

• 3-420pm Yoga and stretching. Followed by 5 minute handstand challenge.

Tuesday, 18 June 2013 -

• 10-11am Stretching and by P90X+ Abs+. Followed by 5 minute handstand challenge.

Wednesday, 19 June 2013 -

• 10-1110am Stretching and by P90X+ Intervals+ followed by 5 minute handstand challenge and stretching.

Thursday, 20 June 2013 -

• 10-11am 5 minute handstand challenge followed by Yoga today shoulder openers.

Friday, 21 June 2013 -

• 9-945am 5 minute handstand challenge followed by yoga.

Conditioning for the week of June 8 - 14, 2013

Saturday, 8 June 2013 -

• 2-3pm Bike ride through downtown Phnom Penh followed by 5 minute handstand challenge.

Sunday, 9 June 2013 -

• 930-1030am Bike ride followed by Stretching, 5 sets of Konami Code Workout, 3 sets of 7 reps each rows, round the world rows, and decline rows.
• 6-7pm Bike ride followed by badminton and jazzersize in the park!

Monday, 10 June 2013 -

• 8-830am Yoga focused on stretching out hips and thighs.

Tuesday, 11 June 2013 -

• 8-845am Stretching followed by 3 rounds of 7 reps each - Bar dips, 2-3 dead hang pull-ups with a 10 second hold, no support pike leg lifts. Concluded with stretching and 5 minute handstand challenge.

Wednesday, 12 June 2013 -

• 9-940am Stretching followed by Yoga, 5 minute handstand challenge, and 3 rounds of 7 reps each - wall finger tip push-ups.

Thursday, 13 June 2013 -

• 10-1040am Yoga followed by 5 minute handstand challenge.

Friday, 14 June 2013 -

• 10-11am Stretching followed by Insanity Asylum Speed and Agility workout. Concluded with 5 minute handstand challenge and stretching.

Conditioning for the week of June 1 - 7, 2013

Saturday, 1 June 2013 -

• 1-105pm 5 minute handstand exercise.
• 2-545pm 26 kilometer Bike ride at Silk Island followed by stretching.

Sunday, 2 June 2013 -

• 10-11am Bike ride followed by stretching and - 4 rounds of 1 rep Pull-Up with 10 second Bar Hang, and 5 reps of Rainbows while hanging from the Bar. Then 7 reps Rows, 7 reps Inverted Rows, 7 reps Circling Rows Left, 7 reps Circling Rows Right followed by a stretch.

Monday, 3 June 2013 -

• START of the Nerd Fitness 6 week Challenge! 
• 930-1030am Stretching, bike ride for 5 kilometers, and badminton. 

Explanation of exercises -

• Nerd Fitness 6 week challenge is an excellent way to test yourself or set new, achievable, and measurable goals within a short amount of time! My goals for this challenge include: losing 10-15 lbs. for reduced impact on joints - complete a max set of dead-hang pull-ups, kipping pull-ups, and muscle-ups - complete level 3 climb-ups - increase flexibility through yoga and meditation - learn to cook new and healthier recipes. 

Tuesday, 4 June 2013 -

• 8-9am Yoga and 5 minute handstand challenge.

Wednesday, 5 June 2013 -

• 8-845am P90X+ Intervals followed by 5 minute handstand challenge.

Thursday, 6 June 2013 -

• 8-910am Insanity Asylum Game Day followed by 5 minute handstand challenge.

Friday, 7 June 2013 -

• 9-930am Yoga followed by 5 minute handstand challenge.

Conditioning for the week of April 25 -31, 2013

Saturday, 25 April 2013 -

• 745-845am 20 minute Bike ride followed by - 1 round 5 reps each of Bar Hang exercises: Toes to Bar, Windshield Wipers, and Rainbows. Concluded with a stretch.
• 8-805pm 5 minute Handstand Challenge exercise. 

Sunday, 26 April 2013 -

• 6-7pm 20 minute bike ride followed by 25 minutes of badminton. 

Monday, 27 April 2013 -

• 6-630am Yoga.
• 6-630pm Fingertip push-ups against the wall for 3 sets of 7 reps each followed by 5 minute handstand exercise.

Tuesday, 28 April 2013 -

• 8am-2pm Bike ride for 11.8 kilometers. 

Wednseday, 29 April 2013 -

• 8-830am Yoga.
• 7-705pm 5 minute handstand exercise.

Thursday, 30 April 2013 -

• 8-845am P90X+ Intervals Plus followed by 5 minute handstand exercise.

Friday, 31 April 2013 -

• 8-825am Yoga followed by 5 minute handstand exercise.

Conditioning for the week of April 18 - 24, 2013

Saturday, 18 April 2013 -

• 5-6pm Bike ride followed by stretching and, 8 rounds of stair exercises including; QM Ground Kongs, QM Basic, Squat Hops, Step-Ups, 180 Jumps.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Sunday, 19 April 2013 -

• 5-7pm Bike ride followed by badminton. Fun workout for the day.

Monday, 20 April 2013 -

• 8-830am P90X Cardio followed by stretching.
• 6-645pm Stretching followed by - 4 sets of 7 reps each Finger Tip Push-Ups against the wall, 5 minute handstand practice against the wall, 10 sets of 4 meters forward and backward QM Basic, 40 Squats, and 5 sets of Low Plank Holds walking 180 degrees.
• 650-655pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Tuesday, 21 April 2013 -

• 5-6pm Stretching followed by - 4 rounds of, 7 Dips, 40 second Bar Holds, 6 N-sit Pull-Ups and 3 rounds of combination Knee Raises, Straight leg raises, and Knee Raise Kicks. Followed by 5 Leg Raises with no support.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Wednesday, 22 April 2013 -

• 6-7pm Insanity Asylum Athletic Performance Assessment followed by stretching.
• 7-705pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Thursday, 23 April 2013 -

• 5-6pm Insanity Asylum Back to Core Workout followed by stretching.
• 6-605pm 5 minute handstand training for 28 days courtesy of Chris Salvato's Blog - Eat. Move. Improve.

Friday, 24 April 2013 -

• 7-810am Stretching followed by 20 minute bike ride and more stretching. Workout, 4 rounds each exercise: Konami Code Workout Up, Up, Down, Down, Left, Right, Left, Right, B, A (2 Pull-Ups, 2 Push-Ups, 2 forward Lunges each leg, 1 Burpee, 1 Air Squat - 7 reps each of Decline and Incline Rows on the bar, 7 reps each of Knees to Elbows, and Rail Balancing. Concluded with a stretch and bike ride home.