Thursday February 3, 2011

Strength & Weight Loss

CORE:

1 min bicycle

1 min plank

REPEAT SET 3 TIMES (30-60 secs rest between sets)

UPPER:

10 (each arm) cross shoulder press

5 squat thrusts w/ jump OR modified w/out jump

20 push ups OR modified push ups

5 squat thrusts w/ jump OR modified w/out jump

10 pull-ups, assisted pull-ups, jumping pull-ups or negatives

2 mins jump rope OR modified high knee march

REPEAT SET 5 TIMES (60-90 secs rest between sets)

RUN:

Run ½ mile (800 meters) as fast as you can, recover.

REPEAT 3 TIMES