Plan for Tuesday

*WARM-UP

*2 to 3 different TABATAS (8 rounds of 20 sec. ON/10 sec. OFF)

*CROSSFIT WORKOUT: "KELLY" = 5 rounds for time of: *400m Run, *30 Box Jumps, *30 Wall Balls

*ABS

*SPRINTS: 3 times through the following
-2 x (60 yd. Sprint Forward there/ 60 yd. Run Backwards back)
-200 m Sprint

*STRETCH

My Workout for Tomorrow

Here's what I have planned for myself tomorrow:

DYNAMIC WARM-UP: High Knee March, Butt Kickers, Lung to Drive-Up, X-Body Kicks, Fire Hydrants, Tap-in/Tap-out Single-Leg Hoppers

3 TABATAS: each tabata = 8 rounds of 20 sec. ON/10 sec. OFF
1) Running (treadmill at speed: 8.0; incline: 12.0)
2) Tuck Roll to Squat Jump
3) alternating rounds of Split Squat Jumps and Overhead Press (15 lb. DBs)

CONDITION: 10 rounds for time of
*100 x Jumps of Rope
*10 x Burpees
*10 x 35 lb. DB Swings
*10 x Squat to Box Jumps (squat down to a stack of 4 risers; jump up to a step built up w/ 8 risers on ea. side)

STRENGTH: "Clean Complex Plus"; 3 - 5 x through
*5 x Sumo Dead Lift High Pull (w/ 45 lb. barbell)
*5 x Clean (45 lb. barbell)
*5 x Front Squat (45 lb. barbell)
*5 x Behind-the-Neck Squat Thruster (45 lb. barbell)
*5 x Bent-Over-Row (45 lb. barbell)
*5 x Dead Hang Chin-Ups
*10 x Hanging Pike-Ups

SPRINTS:
*10 x 60 yd. Forward Sprints
*10 x 60 yd. Backwards Running Sprints

ABS:
*60 x Med Ball Russian Twists
*15 ea. x Tweaked (Side Tilt) Med Ball Leg Raises
*20 x Sit-Up to Med Ball Toss Overhead
*30 sec. ea. x Single-Arm Med Ball Plank Hold (w/ one hand on MB)
*Butterfly Series (legs in butterfly position: 20 crunches; 20 leg lifts; 20 ea. side oblique crunches)
*10 ea. x Plank-Twist-Toe Touch

STRETCH

Power Sculpt #2

I taught this one last Sunday:

DYNAMIC WARM-UP: (in place or traveling): High Knee March, Butt Kickers, Lunge to Drive-Up, X-Body Kicks, Fire Hydrants

CARDIO WARM-UP: 2 x through
*30 sec. Jumping Jacks
*30 sec. Jack-Squat Touch Floor
*30 sec. Fake Jump Rope
*30 sec. Plank Jacks

ARMS: Countdown 10 reps all the way to 5 reps of 3 kinds of Single-Arm Punches w/ a 10 lb. dumbbell
*Punch Straight Ahead
*Punch Straight Up Overhead
*Punch Down

STRENGTH SET #1:
*20 x Push-Up to Toe-to-Shoulder Tap
*20 x (10 w/ R arm leading; 10 w/ left arm leading) Plank Walks w/ Arms Straddling Bench Lengthwise
*1/2 of an Air Squat Tabata (4 rounds of 20 sec. ON/10 sec. OFF) (butt must touch a stack of 4 risers w/ each squat down)
*20 x Push-Up to Toe-to-Shoulder Tap
*10 ea. Plank Walks
*1/2 of an Air Squat Tabata

COUNT UP/ COUNT DOWN: alternating 2 exercises; Ex. A: count down from 10 to 1 rep(s); Ex. B: count up from 1 to 10 rep(s)
*Ex. A: Single-Leg Dead Lift (w/ one 10 to 15 lb. dumbbell)
*Ex. B: Sit-Up to Overhead Press (10 lb. dumbbells)

FULL-BODY TRNG: 4 exercises 3 times through as quickly as possible; 1 min. rest b/w sets
1) 10 ea. x Lateral Step-Ups w/ one dumbbell or MB overhead (held in same side hand as foot that's atop bench)
2) 20 x Sumo Dead Lift High Pulls (15 lb. DBs)
3) 10 x Burpee Box Jumps
4) 10 (5 ea.) x Split Squat Thrusters (15 lb. DBs)

TABATA: 8 rounds of 20 sec. ON/10 sec. OFF; alternating rounds of two difft. exercises
*Ex. A: X-Body Punches (5 lb. DBs)
*Ex. B: Mountain Climbers

ABS:
*1 Min. Plank Hold w/ Feet Atop Bench or a Medicine Ball
*15 x ea. Bird Dog (on hands and knees, start w/ opp. arm and opp. leg extended; draw L elbow to R knee (keeping foot of moving leg flexed/flat throughout)
*1 Min. Lazy Bug (lay on back w/ opp. leg and opp. arm extended, switch slowly and w/ control for duration)
*15 ea. side x Opp. Hand to Opp. Toe Single-Leg Pike-Ups
*1 Min. Plank Hold w/ Arms Atop Bench

STRETCH

Power Sculpt

Goodness, I haven't posted a workout here on my blog in ages!  We've been loving the baseball life this summer as a family in Fresno, but we have been BUSY.  The blog has taken a backseat to preschool, Grizzlies games, pool time, etc.  I've been teaching Power Sculpt and Boot Camp classes at the local gym, and I thought I'd start posting the content of some of those classes, as well as some of my individual workouts.

POWER SCULPT #1:

I) DYNAMIC WARM-UP:
*High Knee March, Butt-Kickers, Fire Hydrants, X-Body Kicks, Lunge to Drive-Up

II) GENERAL WARM-UP:
*20 x Repeaters atop bench
*10 ea. x Lunges w/ front foot on bench
*10 ea. x Lunges w/ back foot on bench
*20 x Repeaters
*10 x Squat Jump up to Squat Land atop bench
*Plank Knee Dip Series (hold plank w/ elbows atop bench; dip knees to touch floor w/o any pelvic movement: 20 x feet together, 20 x feet hip-width apart, 20 x wide legs)
*10 x Squat Jump up to Squat Land atop bench

III) ARM SERIES:
*15 x Push-Up to Hop In
*30 sec. x Cross-Body Punches (w/ 5 lb. dumbbells)
*Tricep Dips (20 x regular; 10 x w/ L leg elevated; 10 x w/ R leg elevated)
*30 sec. x Cross-Body Punches
*45 sec. ea. arm of Seated Bicep Curls
*30 sec. x Cross-Body Punches

IV) Full-Body Strength + Gliders
*15 ea. x Single-Arm Snatch
*15 ea. x Single-Arm Thruster (squat to overhead press w/ one arm (10-15 lb. dumbbell)
*15 ea. x Cross-Body Leg Glide (w/ glider/paper plates under both feet, hold plank, then glide R foot up to L shoulder 15 x's, then switch legs)
*10 ea. x S-A Snatch
*10 ea. x S-A Thruster
*10 x Glider Pike-Ins
*5 ea. x S-A Snatch
*5 ea. x S-A Thruster
*5 ea. leg x 2 sec.-count Mountain Climber to Single-Leg Side Swipe

V) PLYOS and HAMSTRING RUNNERS
*40 ea. leg x Single-Leg Push-Offs on bench
*30 sec. x Glider Hamstring Runners (lay on back with one glider/paper plate under each heel; run)
*20 ea. x Single-Leg Side-to-Side Push-Overs on bench
*30 sec. x Glider Hamstring Runners
*10 x Burpee to Box Jump up to bench
*30 sec. x Glider Hamstring Runners

VI) ARM SERIES: count up - 1 rep ea. up to 10 reps ea. of:
*Upright Row to Bicep Curl to Overhead Press to Tricep Extension

VII) FULL BODY STRENGTH: 2 to 3 x's through
*10 x Split Squat Thrusters (15 lb. dumbbells in ea. hand)
*20 x Bent-Over Row
*10 ea. x Single-Arm Bent-Over Row
*20 x Plank Arch-Pikes

VIII) BACK AND ABS: 2 x through
*20 x Full Leg Lifts
*20 x Tuck-Over Pelvic Tilts
*20 x Suitcase Crunches
*20 x Back Arch-Ups
*20 x Super Mans (jumping jack movement on belly)
*20 x Back Leg and Arm Flutters

The Metabolic Run

Tested this out this morning in my driveway with my two favorite clients...making sure it's usable for my hard core 5:45 AM Athletic Conditioning crew tomorrow.

METABOLIC RUN: The sprints are the length of a long driveway, one length of a block in your neighborhood, or the horizontal/sideways length of a soccer field

*Use one set of dumbbells (as heavy as you can tolerate; I used 15 lbs. this morning)

1) Sprint there and back - 15 sec REST
2) 10 total Push-up to Row (w/ dumbbells) - 15 sec REST
3) Frog Hop there, Sprint back - 15 sec REST
4) 10 Squat Jumps (w/ dumbbells held down at sides throughout) - 15 sec REST
5) 20 Overhead Press to Side Shuffle there and back - 15 sec REST
6) 15 Sumo Dead Lift High Pulls to Sprint there and back - 15 sec REST
7) Suicide Run (run fwd to half-way mark, run bkwds back, run full length, run bkwds back) - 15 sec REST
8) 10 Burpees - 15 sec REST
9) 20 Air Squats to Spring there and back - 15 sec REST
10) 15 Squat Thrusters to Karaoka there and back - 15 sec REST
11) Sprint there, 20 Squat Jumps, Spring back - 15 sec REST

Today's Workout: Count Up/Count Down

You can do this #/rep scheme with any set of two exercises you choose.  I tried to pick two exercises per set that 1) worked different muscle groups, that 2) consisted of opposing pushing and pulling movements, or that 3) forced a lot of work getting up from and down to the ground over and over again.

The Rep Scheme: Count Down/Count Up (counting down from 10 to 1 for exercise A; counting up from 1 to 10 for exercise B) (**no rest until complete count down/count up set is complete!)

Ex. A x 10
Ex. B x 1

Ex. A x 9
Ex. B x 2

Ex. A x 8
Ex. B x 3

Ex. A x 7
Ex. B x 4

Ex. A x 6
Ex. B x 5

Ex. A x 5
Ex. B x 6

Ex. A x 4
Ex. B x 7

Ex. A x 3
Ex. B x 8

Ex. A x 2
Ex. B x 9

Ex. A x 1
Ex. B x 10

I did this rep scheme 3 times through; below are my choices for Exercises A and B for each round.

ROUND #1:
Exercise A - Squat Thruster (squat to overhead press w/ a set of medium weight dumbbells)
Exercise B - Sumo Dead Lift High Pull (stiff leg dead lift to upright row w/ same set of dumbbells)

ROUND #2:
Exercise A - Straight Leg Sit-Up (keep legs straight out in front and arms pinned and crossed across chest throughout)
Exercise B - Lunge w/ One Weight Held Overhead (lunge L and lunge R counts as 1 rep)

ROUND #3:
Exercise A - Single Leg Dead Lift (balance on one leg, hold one dumbbell, squat as low as possible trying to touch dumbbell to floor, maintain flat back throughout, never put other leg down on floor, may need to hold onto something for balance)
Exercise B - Side Bend (hold one dumbbell overhead, suck belly button into spine and tilt R and L)

Second TV Appearance

I had my second appearance this past Monday as a fitness expert on "Charlotte Today," the morning news/variety show on Charlotte's NBC affiliate, WCNC.  I had a ball doing it, and I can't wait to do it again soon I hope.

Here is the link for the online clip: http://www.wcnc.com/charlotte-today/How-to-get-Michelle-Obama-arms-90638084.html

Enjoy!