hilliard 7/5 Monday #112

record board challenge

Squats :90

core circuit 30/30, 50/10

1. russian twists

2. sky divers

3. bridge pikes

4. verticals

5. crab bridge

rest 60

Stations 60/60

1. Band shuffle/squat/press

2. Kettlebell swings

3. mountain stretchers

4. hindu pushups

5. bicycles

6. crab hold

7. Band squat thrusts

8. MB wood choppers

Tuesday 7/6- Sly’s Birthday  #113

Tabata 15/15

1. squats/pushups/Squat hold/pushup hold

2. diamond cutters/mountain climbers/jumping jacks/monkey squat thrusts

The Sly Dice Game 15:00

1. Rocky Punches x 50

2. Gonna FLy Now burpees x 10

3. Band Rambos x25/25

4. Rocky Sit-ups (modified) x 12

5. eye of the tiger pounces x 20

6. Your Worst nightmare wall walks x :30

Core- 30/30

1. bridge

2. russian twists

3. leg lifts

repeat until end of class

Wednesday #114 7/7

The SLy Dice Dice Game 15:00

1. Rocky Punches x 50

2. Gonna FLy Now burpees x 10

3. Band Rambos x25/25

4. Rocky Sit-ups (modified) x 12

5. eye of the tiger pounces x 20

6. Your Worst nightmare wall walks x :30

Stations 60/60

1. band shuffle/squat/press

2. KB skull crushers and pullovers

3. forward lunges

4. hindu pushup

5. high knee sprints

Thursday 7/8  #115

3:00 mini circuit-:60 rest

1. jumping jacks/russian twists/squats

2. calf raises/mountain climbers/band curls

3. KB High pull/speed jumps/walking lunges

4. band triceps extension/ 1-leg hip pop ups/ Contralateral SLDL

5. Squat jump/ inchworm pushups/ band row

6. KB Swing/ crab dance/ diamond cutters

Tabata- Squats and hindu pushups

Core 40/20

1. side bridge up down

2. “”"”"”

3. elephant walks

4. hip thrust

rest 60 repeat until end

Friday 7/9  #116

Card Game 10 minutes- multiply each card by 2- jack 11, queen 12, king 13, ace 14

Clubs- monkey jumps

Spades- band overhead press

dimaonds- diamond cutters

hearts- squat jumps

Stations 30/30, 50/10 rest of time, last 6 minutes go to continuous 30′s for 2 times and rest :60 in between

1. Sprint in place

2. band punching

3. forward lunges

4. negaitive pushups

5. bear crawl

6. bridge up down

7. band seated rows

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• May 26, 2010 -- 300 Spartan workout
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!

Gasser 30/30, 50/10
Butt kicks
squat thrusts
high pogos
inchworms

bridge :75
side bridge :60/60
:15 to get into side bridge

Stations 40/20 with one minute rest until end
1. Medicine ball chest press (H), Band front raise (D)
2. 4 square hop
4. Band triceps extension
5. KB swings (H), T-Pushups (D)
6. KB Renegade rows (H), Band front jump squat (D)
7. step by step squats
8. 3-legged dog (bear crawl)

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• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• January 14, 2010 -- Record Board Challenge, gassers and stations
• June 2, 2011 -- Columbus Fitness Expert To Hold First Ever Fitness Advanced Abs & Ass Class
• April 29, 2011 -- Yun Fitness announces “Drop a Dress Size in 21 Days” program

Gasser 30/30, 50/10
Butt kicks
squat thrusts
high pogos
inchworms

bridge :75
side bridge :60/60
:15 to get into side bridge

Stations 40/20 with one minute rest until end
1. Medicine ball chest press (H), Band front raise (D)
2. 4 square hop
3. swiss ball crunch
4. Band triceps extension
5. KB swings (H), T-Pushups (D)
6. KB Renegade rows (H), Band front jump squat (D)
7. step by step squats
8. 3-legged dog (bear crawl)

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• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• January 18, 2010 -- Body Weight 300 with Stations
• January 14, 2010 -- Record Board Challenge, gassers and stations

40/20 rest 1:00 repeat 2x
1. bridge up/downs
2. Bronco squat thrusts/sq thrusts
3. grape smashes
4. Band walks
5. band pull aparts

30/60/90 trisets stations
1 (Hilliard)- KB Turkish get ups, verticals, kettlebell good mornings
1 (Downtown)- high knee runs, army crawl bridge, Diamond cutters
2. med ball slams, med ball chest presses, sidewinder mountain climbers (regular)
3. Band rows, hindu pushups, band deads

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• June 9, 2010 -- Trisets- 30/60/90- Choose Wisely
• January 27, 2010 -- 3-minute mini-circuits for reps + more trisets
• July 16, 2010 -- Hilliard Workouts- Super Abs, 300 Challenge, partner bands, and trisets!
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• July 7, 2010 -- Record Board results- Squats :90

40/20 rest 1:00 repeat 2x
1. bridge up/downs
2. Bronco squat thrusts/sq thrusts
3. grape smashes
4. Band walks
5. band pull aparts

30/60/90 trisets stations
1 (Hilliard)- KB Turkish get ups, verticals, kettlebell good mornings
1 (Downtown)- high knee runs, army crawl bridge, Diamond cutters
2. med ball slams, med ball chest presses, sidewinder mountain climbers (regular)
3. Band rows, hindu pushups, band deads

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• June 3, 2010 -- Lower Body Challenge, Tabatas and 40/20 madness
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• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• June 21, 2010 -- Note card game and stations- See you next Monday!
• June 9, 2010 -- 40/20 and Tri-Sets are back- Can you handle the Tri?

Lower Body Challenge 8:00 10 reps each
1. squat jumps x 10
2. iso-holds butt kicks
3. 1-legged hip pop ups
4. band good mornings
5. skater hop toe touches
6. fwd lunge/side lunge 5/5

Tabata 20/10 partner up if not enough bands and share
1. Band Overhead press and bridge jumping jacks
2. Band snatch and bicycles

Stations 40/20- pick any 5 from today, continue until end of class. 1:00 rest after 5.

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Stations 40/20, 60/60
1. MB Quadruple Press
2. Scissor Lunge
3. Sidewinder Mountain Climbers
4. Slider pushes
5. Duck Walk
6. Band rambos
7. 1-legged hip pop ups
8. Band shuffles

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• March 1, 2010 -- 5-Exercise Circuits and the Card game
• February 1, 2010 -- Make-Up Evening Class- Strength and Gasser + FAt Blasting Stations!
• January 4, 2010 -- Welcome Back! 2010! Core, gassers, and stations!
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun

Hilliard
30×4
Tricycles. Bridge. Monkey squat jump. Speed jumps
Tabata pick any 2
30/30 pick any 2

Stations 4020 5010
1. Kettlebell 1-h swing
2. Hindu pushups
3. Jumping jacks
4. Wall squats
5. Mb slams and squat thrust
6. Crab bridge

Monday #70 Downtown 5/3

Core circuit 30/30, 40/20
1. Bridge
2. Sky divers
3. reverse crunch
4. Russian twists

Stations 40/20
1. Band overhead press
2. Squats
3. Skater Hops
4. Band good mornings
5. 1-legged hip pops ups
6. Band seated rows

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• July 8, 2010 -- Downtown- Week 2 #6- Record board challenge & some new band exercises!
• April 28, 2010 -- Downtown Fitness Bootcamp
• June 10, 2010 -- Kick your butt, man! 40/20 mayhem
• June 3, 2010 -- Lower Body Challenge, Tabatas and 40/20 madness
• May 26, 2010 -- 300 Spartan workout

See you all on April 19th!

If you’re new to camp feel free to sign up here!

Gasser Circuit 40/20
1. Sidewinder Climbers
2. 1-legged lateral hops
3. Monkey Squat Jumps
4. squat thrust pushups

Tabata Jumping Jacks and Hindu Pushups

Stations 30/30, 50/10
1. MB Slams
2. Agility Ladder buzz saw
3. SB Curls
4. step ups
5. Wall holds
6. Band front raise/Squat
7. Band core battle
8. Speed Rows

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• February 1, 2010 -- Make-Up Evening Class- Strength and Gasser + FAt Blasting Stations!
• January 4, 2010 -- Welcome Back! 2010! Core, gassers, and stations!
• April 28, 2010 -- Downtown Fitness Bootcamp
• March 23, 2010 -- Tabata, Gassers, and Double Up Stations
• March 1, 2010 -- 5-Exercise Circuits and the Card game

Body Weight Leg Death
40/20, 50/10
1. Squat jumps
2. Lunges
3. Mountain Climbers
4. Monkey Jump Burpees

Abdominal Destruction 30/30 repeat 2 x, triset
1. Tricycles
2. Hip thrust
3. 1-handed Bridge

Stations 40/20
1. inchworm pushups
2. 1-handed squat thrust
3. band seated rows
4. Punching
5. Jumping Jacks
6. agility hops

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• January 14, 2010 -- Record Board Challenge, gassers and stations
• June 3, 2010 -- Lower Body Challenge, Tabatas and 40/20 madness
• May 26, 2010 -- 300 Spartan workout
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• March 26, 2010 -- Record Board Challenge, Bodyweight 10 and Stations