7/19 #129 Monday Hilliard

Record board- squats :90

Continuous 30’s

1. v-ups

2. hindu pushups

3. 1-handed burpees

4. Jumping jacks

repeat 2x

Stations 40/20, 50/10, 60/15

1. band bridge rows

2. grape smash thrust

3. crab dance + jump

4. bear crawl

5. x-band walk

6. Kettlebell bottoms up clean and press

Tuesday 7/20 hilliard #130

Stations 40/20, 50/10- rest 1:00 after 1^st 5, then 2:00 after 2^nd 5. Repeat until end

1. Band Clean and Press

2. Pullups

3. side bridge (switch ½)

4. Wall Holds

5. Crab

6. Frog

7. Band Upright Row

8. Hip thrust

9. Band punches

10. split jacks

Wednesday 7/21 Hilliard #131

Band strength 50/10, 60/15

1. band seated rows

2. band punching

3. squat pull aparts

4. split squats

5. band high pulls

Stations 50/10, 30/5

1. MB side throws

2. MB Side throws

3. sliders

4. bridge pikes

5. KB high pulls

6. negative pushups

Thursday and Friday 7/22 and 7/23

Note card game

Downtown Monday 7/19 #132

Record board- squats :90

Continuous 30’s

1. v-ups

2. hindu pushups

3. 1-handed burpees

4. Jumping jacks

rest :30 repeat 1x

Stations 50/10, 60/15- rest 2:00 repeat until end

1. band bridge rows

2. grape smash thrust

3. crab dance + jump

4. bear crawl

5. x-band walk

Wednesday Dtown 7/21 #133

Band strength 50/10, 60/15

1. band seated rows

2. band punching

3. squat pull aparts

4. split squats

5. band high pulls

Stations 50/10, 30/5

1. Band Rambos

2. wall holds

3. sliders

4. bridge pikes

5. Lateral Band Shuffles

6. negative pushups

Thursday 7/22 #134 Dtown

Stations 40/20, 50/10- rest 1:00 after 1^st 5, then 2:00 after 2^nd 5. Repeat until end

1. Band Clean and Press

2. Pullups

3. side bridge (switch ½)

4. Wall Holds

5. Crab

6. Frog

7. Band Upright Row

8. Hip thrust

9. Band punches

10. split jacks

Check Out These Related Posts

• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• August 13, 2010 -- Week 2, Phase 7 Workouts- Sly Game is back! Squat Thrust Record Board and more!
• July 8, 2010 -- Downtown- Week 2 #6- Record board challenge & some new band exercises!
• May 26, 2010 -- 300 Spartan workout
• May 5, 2010 -- Tabata, Core, Record board, stations

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

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• January 19, 2010 -- Card Game with double round of stations
• August 13, 2010 -- Week 2, Phase 7 Workouts- Sly Game is back! Squat Thrust Record Board and more!
• May 26, 2010 -- 300 Spartan workout
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!

Downtown 7/5 Monday #117

Record board challenge-

squats :90

30/30, 50/10

1. russian twists

2. sky divers

3. supermans

4. verticals

5. Squat Thrusts (1-hand advanced)

rest 60

Stations 40/20

1. Band shuffle/squat/press

2. diamond cutters

3. mountain stretchers

4. hindu pushups

5. bicycles

6. crab hold

7. Band high pulls

Wednesday 7/7  #118

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

1. Sprint in place

2. band punching

3. forward lunges

4. negaitive pushups

5. bear crawl

6. bridge up down

7. band seated rows

Thursday 7/8  #119

3:00 mini circuit-:60 rest

1. jumping jacks/russian twists/squats

2. calf raises/mountain climbers/band curls

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

4. Squat jump/ inchworm pushups/ band row

Core 40/20

1. side bridge up down

2. “”"”"”

3. elephant walks

4. hip thrust

rest 60 repeat until end

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• May 26, 2010 -- 300 Spartan workout
• May 3, 2010 -- New Era! Continuous 30′s, stations, core
• January 14, 2010 -- Record Board Challenge, gassers and stations
• June 2, 2011 -- Columbus Fitness Expert To Hold First Ever Fitness Advanced Abs & Ass Class

Hilliard-

note card game- Easy enough

Downtown
Gasser- 40/20, 50/10, continous 30′s

1. grape thrusts
2. undetaker situps
3. squat burp mule thrust
4. band bridge
5. SLDL jumps

stations 60/60, 40/20
1. overhead band press
2. undetaker situps
3. squat burp mule thrust
4. band bridge
5. triple knee pushup bridge
6. SLDL jumps

Check Out These Related Posts

• June 3, 2010 -- Lower Body Challenge, Tabatas and 40/20 madness
• March 16, 2010 -- Dice Game and 60/60 with some fat burning bridges
• 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
• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!

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

Check Out These Related Posts

• June 3, 2010 -- Lower Body Challenge, Tabatas and 40/20 madness
• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• 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?

Record board challenge-

Overhead band press- (women use mini bands, men use monster mini)

Partner bands 40/20
1. Statue of liberty
2. band battle
3. Big Meany Press
repeat 2x

Animal circuit 30/30
1. bear
2. gorilla
3. duck
4. centipede

rest 1:00- repeat

Stations- 50/10
1. 1-legged pushups
2. 1-handed KB swings (Hilliard)/ Band High Pulls (downtown)
3. Leg lift/undertaker situp
4. Band seated rows
5. mountain jumpers
rest :90 repeat till end

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• May 26, 2010 -- 300 Spartan workout
• May 5, 2010 -- Tabata, Core, Record board, stations
• December 10, 2009 -- Record Board Challenges Squat thrust and slams, plus band fun
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun

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.

Check Out These Related Posts

• June 21, 2010 -- Note card game and stations- See you next Monday!
• June 9, 2010 -- Trisets- 30/60/90- Choose Wisely
• April 12, 2010 -- Tabata, Gasser and Stations- Enjoy the rest of the week off!
• January 19, 2010 -- Card Game with double round of stations
• June 2, 2011 -- Columbus Fitness Expert To Hold First Ever Fitness Advanced Abs & Ass Class

Tabata 15/15 repeat for 4 in a row or alternate
1. clean and press/ Jump squat
2. 2-handed rows and pushups
3. SLDL and swings

30/30, 60/60
1. 2-handed floor press
2. Pullovers
3. 1-legged hip pop ups
4. inchworms
5. lockout hold
6. lockout hold

Check Out These Related Posts

• May 25, 2010 -- Khaos- Swings and Squats and Lockouts- The iron is back!
• January 14, 2010 -- KK- Ladders, Modified Tabata, and more cleans.
• May 27, 2010 -- Turkish get-ups and stations
• May 25, 2010 -- Tabata Fat Burning and Stations to the 7th power
• May 13, 2010 -- KK- Dice Game and Core

Hilliard
Stations 60/60
1. Overhead Press Band (record Board challenge)
2. KB Swings
3. Duck walk
4. MB Over/under throws
5. skater hops with SLDL
6. Pledge Pushups
7. High pogo jumps
8. Bridge
9. rest

core circuit 15/15
1. bicycles
2. bicycles
3. hip thrust
4.hip thrust
repeat 2x strait

Downtown
Gasser 40/20, 20/10x 8
1) JJ
2) monkey jumps
3) high knees
4) 3 x knee pushups

Card game
Spades-band row x 3
Club- Hindu pishups x 2
Diamonds- band x band and squat x 2
Hearts- Mtn climbers x 4
Joker- burpeea x 18

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• May 26, 2010 -- 300 Spartan workout
• March 17, 2010 -- Record Board Challenge, 60/60 and Deck of Cards
• January 19, 2011 -- Record Board Challenge Results Overhead Press :30
• June 7, 2010 -- record board challenge, animals, and 50/10 baby!

300 rep spartan workout
1. pushups
2. squat jumps
3. 1-legged SLDL 25/25
4. Band Overhead press
5. 1-legged calf raise
6. burps

Stations 40/20
1. KB Swings
2. gorilla walk
3. agility ladder-in/out jumps
4. mb chest throws
5. wall holds
6. high knee runs

Downtown

Stations 60/60, 40/20
1) over head press band – Record board challenge
2) squat thrusts
3) band pull aparts
4) skater hops
5) 1leg hip pop ups
6) speed rows
7) split jacks
crab dance

Check Out These Related Posts

• July 23, 2010 -- Week 4 Phase #6 Workouts- The toughest of them all! Only the strong survive!
• July 9, 2010 -- Hilliard Workouts Week 2- #6- Sly Card Game- Rocky/Rambo Fun
• July 8, 2010 -- Downtown- Week 2 #6- Record board challenge & some new band exercises!
• June 7, 2010 -- record board challenge, animals, and 50/10 baby!
• May 14, 2010 -- Record Board Challenge, Note card Game and dice