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.

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.