Conditioning for the week of July 20-26, 2013

Saturday, 20 July 2013 -

• 5-630pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Explanation of exercises -

• Note: 5 minute handstand challenge is now being done without the assistance of the wall, focusing more on holding freely.

Sunday, 21 July 2013 -

• 830-10am Bike ride, stretch, 5 rounds of Konami Game Code workout, 20 rail squats at various heights, 20 reps of 180 hops with rail squats at various heights, 3 rounds of 10 second L and N sit bar hangs, 2 rounds of 3 reps each side or Windshield Wipers, 2 rounds of bar swings, and 9 reps of bar rows.

Monday, 22 July 2013 -

• 5-6pm Insanity Asylum Plyo followed by 5 minute handstand challenge.

Tuesday, 23 July 2013 -

• 5-610pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Wednesday, 24 July 2013 -

• No workout day off.

Thursday, 25 July 2013 -

• 5-630pm Insanity Asylum Speed and Agility followed by 20 bar dips, 19 pull-ups, 60 second bar hang, 15 free form leg raises, 5 reps of 10 second holds L/N bar sits.

Friday, 26 July 2013 -

• 5-6pm P90X+ Intervals followed by 5 minute handstand challenge.

Conditioning for the week of June 13 - 19, 2013

Saturday, 13 June 2013 -

• 4-5pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Sunday, 14 June 2013 -

• 9am-1pm Bike ride around Phnom Penh islands followed by 12 reps of pull-ups and stretching.

Monday, 15 June 2013 -

• 5-530pm Yoga and stretching.

Tuesday, 16 June 2013 -

• 5-6pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Wednesday, 17 June 2013 -

• 6-7pm Yoga.

Thursday, 18 June 2013 -

• 430-510pm Insanity Asylum Speed training followed by 5 minute handstand challenge.

Friday, 19 June 2013 -

• 430-530pm Insanity Asylum Game Day training followed by 5 minute handstand challenge.

Conditioning for the week of July 6 - July 12, 2013

Saturday, 6 July 2013 -

• 5-530pm Stretching series from Convict Conditioning 2 - sitting body twist, L or N sit's, body bridge's. Followed by 5 minute handstand challenge (focusing on moving free standing with little to no assistance from the wall).

Sunday, 7 July 2013 -

• 9-10am Bike ride, warm-up stretch, 5 rounds of Konami Code workout, 20 rail squats, 15 rail jumps and 360's, 30 knees to elbows, 1 round monkey bar swing, and 8 reps of bar rows. Concluded with a stretch. 

Monday, 8 July 2013 -

• 5-620pm Insanity Asylum Speed training, 5 minute handstand challenge followed by, 3 rounds of 7 reps each - bar dips, pull-ups with holds, and leg raises. Concluded with a stretch.

Tuesday, 9 July 2013 -

• 5-6pm The Genius of Flexibility Energy series 1 followed by 5 minute handstand challenge.

Wednesday, 10 July 2013 -

• 6-7pm Astunga Yoga and Meditation.

Thursday, 11 July 2013 -

• 5-610pm Insanity Asylum Gameday training follwed by 5 minute handstand challenge.

Friday, 12 July 2013 -

• 5-6pm Insanity Asylum Gameday training follwed by 5 minute handstand challenge.

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.