November & December Workout of the Month

UncategorizedPublished November 2, 2014 at 3:25 am No Comments

To be done 1-2 times each week in November and December.

Warm-up 2-3 sets:

– Reverse jump rope – 50 reps
– Box jumps – 20 reps
– Dive Bomber Pushups (beg opt – regular pushups) – 10 reps

Strength-Stabilization 3 sets – 10 reps (10 each side on single sided exercises):

– Lunges with barbell on back with a knee lift
– Single arm chest fly on stability ball
– Single arm/single leg back fly
– Decline pushups on stability ball
– Single arm tricep kickbacks on stability ball
– Walking mountain climbers on stability ball (forward and crossed)

Cardio outdoors or on treadmill, elliptical or rower; repeat set 2-4x
Keep track of your speed and try to progress throughout the month:

– .5 mile – Jog at a sustainable speed
– .15 mile – 75% of max
– .10 mile – 85 % max
– .5 mile – Jog at a sustainable speed
– .10 mile – 85% of max
– .15 mile – 75% of max

*** End cardio section with a cool down (.25-1 mile) ***

If you have any questions or would like further modifications, please remind me during your session.

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