Set your interval timer for 3 rounds – 4 minutes work period / 40 seconds rest.
Part 1:
20 Split Jumps with the Sandbag
10 Staggered Push Ups
(alernate these for 4 minutes)
Part 2:
20 Reverse Pull Ups or bent over row with sandbag
10 Plank Side Hops
(alternate these for 4 minutes)
Part 3:
20 Sandbag Squat Jumps
10 Dive Bombers
(alternate these for 4 minutes)
Set your interval timer for 30sec and 10sec for 24 rounds
1) 3 Point Surfer Jumps
· From plank position jump legs out to the left side, then to the right side then back to center. Hop back up to surfer stance, jump and turn 180 degrees. Repeat.
2) Push-ups & Cross Kick
· Push up, at top position twist torso and bring right leg under your body and touch knee on the left side. Repeat left side
3) Star V sit-ups
4) Spider Push Up
600 Rep Challenge!
100 High Knee
100 Lunge kicks (50 each leg) using Sandbag
100 High Knee
100 squats using Sandbag
100 High Knee Skips
25 Straight Abs
25 V Abs Left
25 V Abs Right
25 Bicycle Abs
Set your interval timer to 50/10 for 12 rounds
1) Back lunge to kick stretch (lunge back touch the ground with same side hand, then kick forward touching toe to opposite hand)
2) Stationary squats with or without sandbag
3) Reverse push-up or modify with sandbag row
4) Side to side med ball push-up (one hand on med ball balancing, push-up, remove and replace other hand, push-up)
Set your timer for 50/10 for 12 round
1) Squat Jumps
2) Side Jumps
3) superman Push-ups
4) star abs
5) Lunge & Twist (Left Leg) – Med ball or sandbag
6) Lunge & Twist (Right Leg) – Med ball or sandbag
Todays work out is 50sec work 20 sec rest for 12 rounds….. but your rest period is running in place!
• Keg Squat w/sandbag
–With the sand bag between your legs Squatting down, pick up and place it on your left shoulder. Do a full squat, drop the bag, jump as high as you can land softly and do 3 plyo squats. Repeat on the other side
• Running in place
• Half jacks w/sandbag
–Squat down in almost seated position hold sandbag close to your body. Jump out and back
• Running in place
• High knees / Mt Climbers w/ sandbag 10/10
• Running in place
• Seated V position rotational Abs
–Sit in a V posture with legs and torso off the ground, hold sand bag and rotate side to side touching the ground with the sandbag
• Running in Place
Congratulations to Olivia who passed her Yellow Belt test with flying colors as expected on Monday, 2/20/2012. Great job Olivia!!!
Phase 1 set your timer 50 /10 for 9 rounds
1. Commando Push ups
a. Push up, knee to chest alternating left/right (I rep each leg), roll left, Repeat
2. Rear lung / high kick
a. Lunge to the rear alternating legs, touch the ground in front of your lead foot. When you raise back up swing your leg in front of you and touch your foot with the opposite hand. Repeat other side
3. Med ball Chop
a. Place ball at on the outside of your left foot, squat twist to pick up the ball, raise the ball overhead with arms straight, lower on the opposite side.
Phase 2 Complete the following 3 exercise for 2 min each
1. Push-ups / 21’s
a. Your choice of pushups, 3 different types 7 reps each.
2. Squats / 21’s
a. Your choice of squats, 3 different types 7 reps each
3. Abs /21’s
a. Your choice of abs work, 3 different types 7 reps each
We are currently forming a Checkmate Team for the Spartan Sprint!!It is scheduled to be held in Amesbury, MA on August 11th and 12th. If you are interested, please add you name to the list at the dojo and respond on the event page on our Facebook page. This will no doubt be an excellent team challenge. If you cannot participate, come down to support your team members, it should be a great time!!
For more info on the Spartan Sprint itself, click here.
Set your interval timer to 30/10 and complete the following 24 rounds.
• Prisoner Jacks
• Plank star jack, push up, one jumping jack
(Plank position, hop feet to left, then then right side, push up, then jumping jack.)
• Step up Sandbag shoulder press
• Star V- up’s
(Opposite hand to opposite foot)
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