Parkour Conditioning for the week of January 26 - February 1, 2013

Saturday, 26 Jan. 2013 -

• 840-930am Lifting - P90X Chest and Shoulders.
• 545-645pm PK Conditioning - Cat hang exercises consisted of 5 standing cat leaps with 5 second holds, 40 cat hang wall climbers, 40 cat hang pull ups, 5 standing cat leaps.

Explanation of exercises -

• Cat hang exercises are designed to develop grip, core, and arm strength as well as problem solve wall impacts. Each exercise should be performed with the intention of learning how to improve technique, lessen impact, and develop coordination. 
• For info on Cat Leaps here are a few videos, Parkour Generations, Gbody weight training, and 3run tube. 
• For info on Cat wall climbers see this Ryan Ford video.
• For info on Cat pull ups see this Ryan Ford video.

Sunday, 27 Jan. 2013 -

• 830-9am Lifting - P90X Back and Biceps.
• 730-8pm Swimming.

Monday, 28 Jan. 2013 -

• 805-845am Cardio - Insanity Cardio Circuit.
• 715-735pm PK Conditioning - Press Up Drill series completed 2 rounds.

Explanation of exercises -

• Press up drills can be see in this Hawaii Parkour Drill Series video.

Tuesday, 29 Jan. 2013 -

• 8-830am Yoga - Yoga Today Standing Poses.
• 3-4pm PK Conditioning - Cat Hang exercises consisting of: 10 cat leaps, 50 cat hang leg pushes, 50 cat hang wall climbers, 50 cat hang pull ups. Cool down consisting of: 10 cat leaps, and half cat support holds.

Explanation of exercises -

• For info on Cat hang leg pushes see this Ryan Ford video. 
• For explanation of all other Cat Hang exercises see, Saturday, 26 January 2013 entry.

Wednesday, 30 Jan. 2013 -

• 8-830am Yoga - Yoga Today Core & Heart.
• 6-615pm PK Conditioning - 5 rounds with 5 reps each for time: Burpees, Tuck Jumps, Sit Ups, Squats. 2 rounds with 10 second holds and  5 reps each of Handstand push ups assisted. Cool down with 5 slow Inch worms.

Explanation of exercises -

• For info on Handstand push ups assisted see this Ryan Ford video. The variation I placed into it involves using a wall with no ledge so your feet are sticking to it by tightening your core muscles. Next, I add the 10 second hold and then the 5 push ups. ***Note: On my second round I was focusing more on proper positioning on my body and hand placement so I had to break up the push ups into two separate sets.*** Beginners it would be best to start with something you can place your feet on to develop proper form and then spend time on developing deeper push ups. Intermediates should either be focusing on deeper push ups or working on sticking their feet to the wall and practicing holds first. 

Thursday, 31 Jan. 2013 -

• 8-840am Cardio - P90X Cardio.
• 6-630pm PK Conditioning - 5 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 5 sets of 10 reps of Plank holds alternating every 5 seconds high to low holds.

Explanation of exercises -

• PK Conditioning Note: Originally, I set out to do as many sets within 15 minutes but realizing I was completing one set every five minutes I decided to keep going and do five sets. My total time was 25 minutes. 
• For info on walking handstand push ups or wall crab walks see, Thursday, Jan 17, 2013 post.

Friday, 1 Feb. 2013 -

• 8-830am Cardio - Insanity Cardio Recovery.
• 6-630pm PK Conditioning - Max rounds for 15 minutes with 10 reps per exercise: Broad jump burpees, Tuck jumps, Monkey plant plyos, sit ups.

A little pep talk to inspire

Here is something I think can help get us through the day! A Pep talk by Kid President.

Parkour Conditioning for the week of January 19 - 25, 2015

Saturday, 19 Jan. 2013 -

• 815-915am Lifting - P90X Shoulders and Arms.

Sunday, 20 Jan. 2013 -

• 830-930am Lifting - P90X Legs and Back.

Monday, 21 Jan. 2013 -

• 130-230pm Walking around Vientiane, Laos.

Tuesday, 22 Jan. 2013 -

• 8-815am Stretching.

Wednesday, 23 Jan. 2013 -

• 845-930am Cardio - Insanity Plyometric Cardio.
• 6-630pm PK Conditioning - Max sets within 15 minutes: 10 High hips monkey plant plyos, 4 Press up drills with 4 reps each, 6 Candle sticks.

Explanation of exercises -

• High hips monkey plant plyos are just like regular monkey plant plyos but with hips higher in the air to emphasize the movement. Find a wall lower to the ground if need be to practice this movement. Watch this Demon Drills video for an example.
• Press up drills can be see in this Hawaii Parkour Drill Series video. My routine included only 4 of the drills including - alternating elbows to ground, both elbows to ground, rolling forward with elbows on ground to palms only, and moving forward and backward movements.
• Candlesticks demonstration video can be seen here on this fitnesstaylor video. Beginner start slowly and work on pushing off the ground with hands. Intermediates work on just getting up with feet only and adding in movements at the end like knee tuck jump, X jump, 360 spin, etc.

Thursday, 24 Jan. 2013 - 

• 850-930am Yoga - Yogatoday Shoulder Openers.
• 6-7pm PK Conditioning - Workout consisted of 4 routines with 3 sets each and 10 reps per exercise.
• Routine 1: Weights, each exercise 10 kilos in each hand used - Wrist mobility exercises, Single leg squats with weight, Weighted full squat hops.
• Routine 2: Handstands - Hands to floor high hips half handstands, Wall handstand holds facing wall.
• Routine 3: Plant plyos - Monkey plant plyos.
• Routine 4: Press up drills - Elbows point out exercise, elbows and fingers point out alternating elbows touching ground.

Explanation of exercises -

• For info on how to do weighted wrist mobility exercises see this Bodybuilding Exercises video. The one variation I added was to first do exercises sitting down and then stand up and repeat them with straight arms at shoulder height.
• Single leg squats with weight is a variation of the Bulgarian squat. I did not use any support for my back leg and I only use weight in one hand which is opposite the leg that is moving behind me. Start in standing position and begin the squat down. The opposite leg will move behind you and you will lean forward to make your body parallel to the floor. Beginners start with the Bulgarian squat using only body weight eventually moving to weighted. Intermediates try exercise without weights until balance is solid and knee strength able to hold additional weight.
• For description of Weighted full squat hops see Wednesday, 5 Dec. 2012 posting.
• For description on handstand exercises see Monday, 10 Dec. 2012 posting.
• For a good example of Plant Plyos see this Ryan Ford Demon Drills video.
• For a good example of Press Ups see this  Hawaii Parkour Drill Series video. I focused only on two of the exercises, Elbows point out and elbows and fingers point out.

Friday, 25 Jan. 2013 -

• 740-815am Cardio - Insanity Cardio & Recovery.
• 815-845pm Swimming.

Parkour Conditioning for the week of 12-18 January, 2013

Saturday, 12 Jan. 2013 -

• 8-9am Lifting - P90X Chest and Shoulders.
• 545-6pm PK Conditioning - 2 rounds total: 8 Inch worms moving forward, 30 reps of plank runs twice each time, 10 plank in/outs, 30 second hold full squats, 8 Inch worms moving backward. 

Explanation of exercises -

• For explanation on Inch worm see Dec. 1, 2012 entry. Planks run start in push up position also known as plank, then starting running in plank position focusing on keeping butt below shoulders and lifting knees toward chest. Plank in/outs start in plank position and jump feet to hands or in, then jump feet back into plank or out. For explanation on full squats see Jan. 3, 2013 entry. Backward inch worms are performed same as normal inch worms but in reverse. 

Sunday, 13 Jan. 2013 -

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

Monday, 14 Jan. 2013 -

• 8-9am Cardio - P90X CardioX
• 515-6pm PK Conditioning - 3 rounds total: 10 monkey plant plyo's, 10 meters of ground kongs down and back, 10 single leg wall pistols each side, 10 half handstands.

Explanation of exercises - 

• For an explanation on monkey plant plyo's see, Wednesday, Dec. 5, 2012. I mention how to do monkey plants going up stairs but the information applies to both movements equally. For an explanation on ground kongs see, Dec. 16, 2012. For an explanation on single leg wall pistols see,  Wednesday, Dec. 5, 2012. For an explanation on half handstands see, Thursday, Jan. 10, 2013 posting.

Tuesday, Jan. 15, 2013 -

• 830-915am Stretching - Yoga today, Hip and Hamstring openers.
• 5-545pm PK Conditioning - Core: Started with stretching and full squats. 30 second Plank holds - Normal planks, alternating arms, alternating legs, opposite arms and legs holds. 5 sets of Walking planks side to side on stairs. 2 sets of Walking planks side to side on stairs alternating opposite arms and legs. 6 reps reach high and under push ups, 10 reps of Plank walks side to side ground level, 16 reps of low plank walks side to side ground level.

Explanation of exercises -

• Plank holds: Normal planks start in push up position. Beginners focus on keeping butt low and moving arms closer to body for greater stability. Intermediates work on keeping body straight. 
• - Alternating arms and legs plank holds; Arms: Start in plank position and lift 1 arm so it is straight in front of you parallel to the ground. Work on holding this position with a straight body, then switch arms and hold other side up. Legs: Start in plank position and lift 1 leg so it is off the ground but remains parallel to it. Work on holding this position with a straight body, then switch legs and hold other side up. Opposite arms/legs: Start in plank position then lift 1 arm and 1 leg on opposite sides of the body and hold. Focus on maintaining a straight body and then alternate. 
• Walking planks on stairs: start in plank position then walk either left or right remaining in plank position along stairs, ledge, curb, wall, etc. The key to the exercise is to make your body elongated so that you are as low to the ground as possible. Beginners work on coordinating hands and feet to make plank walk smooth and stable. Intermediates work on keeping body straight and maintaining good form.
• Walking planks on stairs alternating hands and feet: start as described above and as you walk from left to right you will lift opposite hand and foot before you move. Place hand and foot back down and move left or right then lift hand and foot on alternate side.
• Reach high and under push ups start in plank position, do push up, then lock feet and turn body to side plank, lift arm in air above head then under body then back above your head, finally returning to plank position and that is one side. Repeat on other side. 
• Plank walks are similar to walking planks but on the ground. Start in plank position and walk hands and feet to left or right side of body and then walk back. Focus on maintaining body position and a low butt by keeping core tight squeezing muscles where needed.
• Low plank walks are similar to plank walks but with one variation. You will lower body to 1 inch (or so) above the ground and then move to the left or right. These are much harder and should be done when you feel strong enough to hold your body weight while moving. 

Wednesday, Jan. 16, 2013 -

• 830-915am Cardio - Plyometrics Insanity.
• 5-530pm PK Conditioning - 3 sets of 10 reps: Squats, Decline push ups, Roll up Sit ups, Crunchy frog sit ups, and bicycles sit ups.

Explanation of exercises - 

• Roll up sit ups start laying flat on back with arms above body perpendicular to ground, rise up and touch toes, lean back raising legs up to place body in a V position, reach up and touch toes again, then place legs and back down on ground that is one rep. Note: the more your arms are perpendicular to ground or closer to waist level when you start the harder the exercise and this is what you want.
• Crunch frog sit ups start balancing on butt with knees in to chest, feet off the ground, and arms lightly hugging legs. Then legs will extend in front of you not touching the ground, arms will open and extend fully to your sides after which you will return to the start position and that is one rep.
• Bicycle sit ups start balancing on butt with hands on ground at waist level. With feet in the air begin to peddle in one direction and then reverse the direction after so many reps.

Thursday, Jan. 17, 2013 - 

• 815-845am Yoga - Yoga today backbends and breathing exercises.
• 5-530pm PK Conditioning - 3 sets of 10 reps: Walking assisted hand stand push ups, Single leg box jumps alternating legs after 5 reps, Wall crab walks. 3 sets for 1 minute each: Plank holds alternating every 10 seconds high to low holds.

Explanation of exercises - 

• Walking assisted hand stand push ups are a variation of hand stand push ups assisted as seen in this Demon Drills video. The variation comes in to play where in between each push up you walk move or walk to the left or right. Take your time with this exercise as it requires some time to get used to.
• Wall crab walks start in crab position facing wall with feet placed on wall. Walk to the left or right keeping feet on wall. See this Demon Drills video for an example.

Friday, Jan. 18, 2013 -

• 745-815am Cardio - P90X Cardio.
• 520-540pm PK Conditioning - 3 rounds consisting of 10 reps each side: Assisted single arm push ups, Step ups, Chair dips.

Explanation of exercises -

• Assisted single are push ups start with finding a low wall, box, or chair and placing one hand on the object. Body will be in push up position with wide feet and with other hand at your side not on the ground. Slowly lower down into the push up and when it becomes too difficult or you feel you are going to fall catch yourself with your free hand. Once all the way down push up trying to minimize the amount of force pushing off of the hand on the ground.
• For a good example of step ups view this Demon Drills video. 

Parkour Conditioning for the week of 5 - 11 January 2013

Saturday, Jan. 5, 2013 -

• 10-11am Lifting - P90X Chest and Back.
• 530-6pm PK Conditioning - 3 rounds with 10 reps each exercise: Pull-ups, Pop-up push-ups, knees to elbows, and one legged step ups. ***Note: I was unable to complete the 5 rounds I originally intended due to the tearing of calluses on both my hands. Once they heal I will go back and repeat this workout.***

Explanation of exercises -

• Pull-ups are overhand shoulder width apart. Beginners can find a lower bar if need be and work on jumping pull-ups, or just work on grip strength by hanging from the bar for as long as possible. Intermediates can work on negatives or with minimizing the amount of leg power used in jumping pull-ups.
• Pop-up push-ups are normal push-ups with a hard push when in the up position and leaving the ground placing hands on wall or ledge in front of you. Then pushing off wall or ledge and catching yourself with hands on ground going into next push-up. Beginners can work on pushing off the ground and just getting air or with no push, when in up position walk hands one at a time up to wall or ledge and ten walk back down. Intermediates try to pop-up with one hand at a time and place it on wall or ledge. 
• Knees to elbows are performed by hanging from pull-up bar and raising knees up to elbows. Beginners work on just getting knees up and minimizing swing of body. Intermediates work on getting knees higher and minimize swing of body.
• One legged step ups are done by stepping up on a box, bench, ledge, etc. and hoping up, then stepping back down. Perform equal amounts of reps on each side. 

Sunday, Jan. 6, 2013 -

• 830-930am Core - P90X Core Synergistics.
• 10-1010am Swimming & Stretching.

Monday, Jan. 7, 2013 -

• Rest day - No workouts.

Tuesday, Jan. 8, 2013 -

• 650-710pm - PK Conditioning - APK Workout of the day: 15 minutes for max rounds of - 10 Broad jump burpees, 10 Tuck jumps, 10 Plyo push-ups, 10 Sit-ups. Conclude with a stretch. ***Note: I completed 4 rounds in 20 minutes.***

Explanation of Exercises -

• Broad jump burpees are performed by combining 2 techniques into 1. The best example of this is seen here in this Demon Drills video. Beginners if not feeling comfortable or confident with this movement can work on smaller broad jumps or lunges and then do a normal push-up. Intermediates can work on combining the broad jump with the burpee and try to make it one smooth fluid motion. 
• Tuck jumps can be seen in this Demon Drills video. Beginners can start by just working on small tuck jumps focusing on getting their knees up to their chest not their heels to their butts. This is very important in performing this movement as it will help ensure safety, proper landings, and increase the individuals ability to jump higher. Intermediates can focus on landing softly with little noise and on getting their knees higher and/or jumping higher as well. 
• Plyo push-ups are an incredible movement exercise that can help anyone's training overall. It is important to note to take your time with these and gradually progress into them as they can be difficult in the beginning. Please see this Demon Drills video for an example. In addition, towards the end of the video there are links to beginners progressions and intermediates progressions. I would recommend reading and watching all first before starting exercise. 
• Sit-ups can be performed a number of different ways but I would recommend starting with something simple as seen in this American Parkour video. If there is a ledge or something you can hook your feet under to support yourself then please use it to make this exercise easier.

Wednesday, Jan. 9, 2013 -

• Today is my birthday workout:
• 730-820am Cardio - Insanity Pure Cardio.

Thursday, Jan. 10, 2013 -

• 730-815am Cardio - Insanity Core.
• 655-715pm PK Conditioning - 4 rounds of - 10 squat push ups, 10 half handstands, 10 side to side floor hops, 10 second holds of handstands against wall.
• Watching youtube videos on different yoga techniques and workout ideas.

Explanation of exercises - 

• Squat push ups are best explained in this Insanity instructional video. Beginners work on lowering yourself slowly into the push up and hold body weight up if to difficult in the beginning. Intermediates work on popping up off the ground quicker and gaining speed.
• Half handstands start with straight legs in a wide stance. Lower hands to floor in front of you then hop into a half handstand supporting your weight with hands while keeping your legs straight and wide. Once up, come back down and repeat. Beginners work on supporting weight with arms and when hopping up slowly progress to a height you are comfortable with. The goal is to get the hips above your head with legs straight in a pike position. Intermediates work on hips being above head and holding position for 1-3 seconds. Also, you can focus on lowering back to the floor more slowly thus increasing your strength and ability.
• Side to side floor hops are best explained in this Body Weight Training video. Beginners focus on supporting weight as you hop side to side while working on getting hips higher. Intermediates focus on getting hips as high as possible and/or work on adding speed to the movements.
• Wall handstand is best seen in this Demon Drills video. Beginners work on getting back straight and supporting weight with arms. You can also face away from wall until confidence and strength build allowing for a more difficult wall handstand. Intermediates work on increasing time of handstand hold and keeping a straight body.

Friday, Jan. 11, 2013 -

• 815-9am Yoga - Yoga Today Backbends.
• 630-7pm PK Conditioning - 3 rounds with 10 reps each exercise: Pull-ups, Pop-up push-ups, knees to elbows, and one legged step ups. ***Note: My hands are still not at their best so I did not complete the 5 rounds for time. Instead I did 3 rounds at my own pace allowing my hands enough time in between to recover.

Explanation of exercises -

• For an explanation of PK Conditioning exercises see Saturday, Jan. 5, 2013.

Parkour Conditioning for the week of, 29 - 4, Dec-Jan, 2012-2013

Saturday, Dec. 29, 2012 -

Note: This week I am on holiday's so training schedule will be a bit different and less structured.

• 550-620am Stretching.

Sunday, Dec. 30, 2012 -

• 630-645am Stretching.
• 9-10am Swimming.

Monday, Dec. 31, 2012 -

• 10am-3pm (roughly 2.75 hours) Kayaking.
• 330-420pm Trekking through waist high water.

Tuesday, Jan. 1, 2013 -

• 11am-330pm (roughly 2.15 hours) Snorkleing.

Wednesday, Jan. 2, 2013 -

• 810-825pm Stretching.

Thursday, Jan. 3, 2013 -

• 730-825am Cardio - P90X Cardio.
• 720-740pm PK Conditioning - 3 rounds for each set of exercises: First set - Inch worm QM & QM walking push ups; Second set - In-n-out  knees to elbows on yoga ball & Plank push ups on yoga ball; Third set - Full Squats for 30 seconds & Side lunges.
• 950-10pm PK Conditioning - Read article How to Prevent Muscle Soreness in Parkour.

Explanation of exercises -

• Perform between 3-10 reps per exercise: For explanation of Inch worm QM & QM walking push ups see Dec. 1, 2012 entry. For explanation of yoga ball exercises see Dec. 10, 2012 entry. 
• Full Squats can be done in various ways but watch this Ryan Ford video for the most effective way.  Beginners can start by using a door way or wall to hang on to while performing the squat so they can go further down with support. Intermediates can still use a wall, couch, table, etc. but try to only hold on for brief periods of time increasing the amount of overall time you do the full squat unassisted.
• Side lunges are started with feet shoulder width apart. Bend knees and touch hands to floor, then fully extend left leg out to your side and keeping your hands to the floor and as low as possible move from your right side over to your left side. Now your right leg will be fully extended and you will be over your left knee. Pull in right leg so it is next to left and begin again. Please note to perform this exercise slowly as it is meant to help stretch your thighs and other leg muscles.

Friday, Jan. 4, 2013 -

• 730-830am Lifiting - P90X Shoulders & Arms.

Parkour conditioning for the week of Dec. 1-7, 2012

Saturday, 1 Dec. 2012 -

• 9-10am Lifting - P90X Chest & Shoulders.
• 4-515pm PK Conditioning - 1 mile run, stretch, 4 sets of 10 QM push-ups  10 tuck jump squats, 8 QM inchworms, 10 burpees.

Explanation of exercises:

• QM push-ups - Starting in Basic QM you will move forward doing 1 push-up in between each step taken. Basic QM for beginners and Alligator QM (or close to the ground QM) for advanced.
• Tuck jump squats - Feet shoulder width apart, squat, as you stand up, jump up, rising knees as high as you can. Beginners start with squats only, Intermediates add jump after squat but don't raise knees.
• QM inchworms - standing feet together, touch toes, walk hands forward to plank position, then walk feet (small steps) toward hands. Beginners can bend knees at beginning and end to touch ground.
• Burpees - standing feet together, sink down, place hands on outsides of feet, jump back to plank position, do 1 push-up, jump feet back to hands and jump up. Beginners can walk back and just do plank until strength and flexibility develop with no jump at the end, Intermediates can walk or jump back and do plank hold or push-up and develop jump at end. 

Sunday, 2 Dec. 2012 -

• 9-10am Lifting - P90X Shoulders & Arms.
• 4-5pm PK Conditioning - Warm-up, stretch, Max Dragon Flags (variation), Max bar hang, stretch.

Explanation of exercises:

• Dragon Flags - Lay with backside down on a bench, table, etc., grab and hold onto edge or sides, with straight body, extend and lift legs straight above head placing weight on upper shoulders then lower back down. Beginners can start by doing straight leg lifts bending at the waist or knees until strength builds. Intermediates can continue with straight leg lifts then continue raising body up onto shoulders.
• Bar hang - use a pull-up bar, branch, pipe, anything you can hang from and hold with feet not touch the ground for as long as possible. Rest for 10-30 seconds shaking out hands and then jump back up and continue to hold for as long as you can. 

Monday, 3 Dec. 2012 -

• 6-7am Cardio - Insanity Pure Cardio.

Tuesday, 4 Dec. 2012 -

• 6-7am Cardio - Insanity Cardio Recovery.

Wednesday, 5 Dec. 2012 -

• 6-7am Cardio - Plyo Cardio Circuit.
• 530-630pm PK Conditioning - 3 sets of 10 Weighted full squat hops, 10 Wall jumps, 10 Stair monkey plants, 10 Wall pistol squats (each leg).

Explanation of exercises:

• Weighted full squat hops - using 10 lbs. hand weights do full squat with knees bent past 90 degrees and touch floor, as you stand up, jump up. Beginners DO NOT use weights only do full squats with no jump at end, Intermediates can select to use weights but very minimal and develop leg strength to jump at end. 
• Wall hops - find small wall approximately 1 foot to 1 meter high, stand in front of it, vertical jump up on top of it, stand up, squat back down and jump down. Beginners start on lower surfaces like a step, curb, sidewalk, etc. Intermediates work on height increase as strength and flexibility develop.
• Stair monkey plants - find some stairs, stand in front of them and do a monkey plant on as high a stair as possible, stand all the way up and walk back down. Beginners can start with monkey plants on the ground working on strength and flexibility, Intermediates can start with small monkey plants on 1 or 2 stairs max. 
• Wall pistol squats - find a wall approximately 1 foot to 1 meter or higher, walk along edge, leg next to edge will hang off wall and you will squat down all the way to an almost sitting position, then stand back up and take a step forward. Beginners can squat as far as is comfortable then stand up with assist of hands while focusing on good form, balance, strength development and flexibility. Intermediates can perform squat to near sitting position using hands to stabilize body but not use them when standing up. 

Thursday, 6 Dec. 2012 -

• 5-515pm - Lifting - Wrist and forarm exercises.
• 515-545pm PK Conditioning - Handstand progressions.

Explanation of exercises:

• Handstand progressions - Included: 
• - handstands against wall - facing wall place hands as close to it as possible and do handstand with heels touching wall, use it only for support. Beginners can work on getting comfortable with wall, doing leg raises, and small hops up into various level of handstands. Intermediates focus on getting legs up and if feet wide bring together and work on holding for small increments of time.
• - walking up wall with feet into handstand position - with wall behind you place hands on floor and slowly start to walk feet up wall until body is parallel to it with only toes touching the wall. Beginners work on strength development and getting body as high as is comfortable. Intermediates work on getting into full handstand position and holding for small increments of time. 
• - yoga ball leg extensions - with yoga ball behind you place hands on floor and only toes on top of ball, body will be in an upside down-L position, then lift one leg at a time up as high as possible while balancing on ball, switch legs. Beginners get used to balancing feet on yoga ball first. Intermediates work on small leg raises and balance.
• - yoga ball L position push-ups, same position as previous exercise, bend arms and lower as far as possible, then push-up. Beginners work on holding this position while balancing on yoga ball. Intermediates work on half push-ups developing strength.

Friday, 7 Dec. -

• 645-715am Stretching - P90X Yoga.