4/11/12 – Wednesday – Total Body Endurance
Potential PT #1 – Body Weight
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
Circuit 3 Rounds of:
1. 800 meter run (.5 miles)
2. 20 Pullups (Complete in 1-2 sets as quickly as possible)
3. 40 pushups
4. 20 Squats – Bodyweight
5. 30 flutter kicks (4-counts)
6. 30 sit ups
7. 25 Leg Lifts
- Ben
Potential PT #2 – Total Body Circuit
Circuit 4 Rounds of:
1. Medicine Ball Push Up Ladder – Use at least 4 different medicine balls – Up and Down the ladder once, Rest 60 seconds, Up and down the ladder again
2. Goblet Squat – 15 (with weight)
3. Pull Ups - 15
4. Thrusters - 15
5. Hamstring Curls - 15 on each leg
6. Shoulder Up and Outs – 12
7. Weighted Lunges Walking – 20 each leg (40 total)
Abs/Core:
1. Flutter Kicks – 1 Minute and 30 seconds (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts – 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Leg Lifts with Splits – 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
4. Lean back and hold – 30 Seconds x 3 times (Abs/Lower Back – Fat Burning)
5. Plank – 2 Minutes (Lower Back/Abs – Fat Burning)
- K
Just the mid week challenge I needed. Thanks!
Just the mid week challenge I needed. Thanks!