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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. Pushups
  5. Mountain Climber Flow
  6. Up to Down to Up Dog Flow
  7. Dips
  8. Plank Walkout or Ball Rollout
  9. Push Plank
  10. 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_2014.1389566418.txt.gz · Last modified: 2014/01/12 14:40 by gunn
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