January

MONDAY

Joint Mobility (20 mins)

Flow Routines (15 mins)

Kicking Routines (15 mins)

Across the Room, repeat twice

  • Forward kicks/Lunges back
  • In Out kicks/ Jump the Gap back
  • Out In kicks/Military March

In place for 30 seconds each (8 cycles total)

  • Forward/Side/Donkey kick Back/Combo
  • Repeat other leg.

Core 1 (25/10s 2X each -10 mins)

  1. In/Outs
  2. Bicycle Forward
  3. Bicycle Reverse
  4. Crunchy Frog (v-up/hug knees)
    • (repeat)

Stretch/Cool down (15 mins)

TUESDAY

Join Mobility (20mins)

Circuit: 40 seconds each / 4 rounds (35 mins)

Core 2 (25/10s 2X each -10 mins)

  1. Fifer Scissors (hold for 2)
  2. Hip Rock and raise (froggy legs, hip up)
  3. Pulse Ups (legs straight up, foot flexed or bent knee)
    • repeat

Stretch/Cool down (15 mins)

WEDNESDAY

Joint Mobility (20 mins)

Flow Routines (15 mins)

  • Flowfit (2 mins)
  • Turkish shin box getups - Sonnon (2 mins)
  • Prisoner getup or belly roll up (2 mins)
  • Side Plank Switch or Plank (20/10 Tabata x 6)
  • Spinal Rock Quad Press flow (20/10 Tabata x 6)

Kicking Routines (15 mins)

Across the Room, repeat twice:

  • Forward kicks/Lunges back
  • In Out kicks/Jump the Gap back
  • Out In kicks/Military March

In place for 30 seconds each (8 cycles total) :

  • Forward/Side /Donkey kick Back/Combo
  • Repeat other leg.

Core 3 (25/10s 2X each - 10 mins)

  1. Vup/Rollup Combo or Leg Raises
  2. Side V Roll Up
  3. Leg Climbs
  4. Mason Twist
    • (repeat)

Stretch/Cool down (15 mins)

THURSDAY

Joint Mobility (20mins)

Circuit: 40 seconds each/4rounds(35 mins)

  1. Deep Squats
  2. Face Pulls
  3. One Legged Squats
  4. Dips
  5. Plank Walkout or Ball Rollout
  6. Push Plank
  7. Rocha/handstands against wall

Core 4 (25/10s 2X each - 10 mins)

  1. Straddle Leg Crossover Sit Ups
  2. Windshield Wiper
  3. Spider Plank
    • repeat

Stretch/Cool down (15 mins)

exercise_routines/jan_2014.txt · Last modified: 2014/01/12 14:43 by gunn
CC Attribution-Share Alike 4.0 International
www.chimeric.de Valid CSS Driven by DokuWiki do yourself a favour and use a real browser - get firefox!! Recent changes RSS feed Valid XHTML 1.0