4/4/11 – Monday – Total Body Fitness
Monday, April 4th, 2011Potential PT #1 – Monday Grind
Well here we all are again, another Monday! If the legs are still sore from a long weekend run, skip the lower body portion of the PT and only run the 1 mile run at the end, and I would suggest a light jog.
Stretch
Run 1 mile
Pull Up Pyramid with 20 lbs – Regular Grip
Power Pushups – 20×2 (Push yourself up off the floor, if it helps, try to clap between pushups)
Staggered Pushups - 20×2 (Start with one hand high, the other low, then alternate hand placement each push up)
Regular Pushups – 20×2
Triangle Pushups 20×2
Prison Squats - 25
Aleternating Lunges – 25 each leg
Jump Squats – 25
Abs/Core:
Situps 40×2 Flutter Kick 40×2 Leg Levers 30×2 Crunches 40 Plank 1 minute
Run 1 mile
Stretch
- Ben
Potential PT #2 – Mini Circuit For Time
As many rounds as possible in 30 minutes of…
Pull Ups 6
Chin Ups 6
Plank Ups 15
End Circuit
When you finish the 30 minute circuit, then do these ab exercises:
Flutter Kick 2 x 35
Double Crunches 2 x 35
Kettle Bell Half Get Ups 2 x 15 (each side)
Roll Ups 2 x 10
-K
