Friday’s Workout

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Friday's Workout

This was nice to get in before the weekend.

Med Ball Slams http://www.youtube.com/watch?v=huBClepn-jY
Med Ball Throw to a Friend http://www.youtube.com/watch?v=y6aC2o7204s
Frogger Kick with Med Ball Throw (Much easier to throw the ball to a friend than at the wall like this guy is doing.) http://www.youtube.com/watch?v=jZJEUSiGXy8
Push Up on Knees with Med Ball Throw http://www.youtube.com/watch?v=b4jpgaiR-QY
Crunch with Med Ball Throw http://www.youtube.com/watch?v=dGmpENLFXck
Med Ball Lateral LUnges http://www.youtube.com/watch?v=M6KRKSsTPIY
Grapevine (No Med Ball in this video but you get the idea.) http://www.youtube.com/watch?v=sClnamZy5sQ
Forward Squat Jumps http://www.youtube.com/watch?v=8llmPKafYyg
Crunches http://www.youtube.com/watch?v=ev2HwPWwd-I
Flutter Kicks http://www.youtube.com/watch?v=RcXBNRua2eo
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
Back Extensions https://www.youtube.com/watch?v=nrS8vOLpVfc

Workout of the Day

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Wednesday Workout Revised

Here’s today’s workout. The variation in the exercises helped the time pass quickly, though the second round of push ups with a hand slap seemed to go on a bit. 😉

Some demos if you need them:
Med Ball Toss http://www.youtube.com/watch?v=4sQjqcNljaQ
Med Ball Rugby Pass (In case you don’t have a friend, here’s how to do one on your own) http://www.youtube.com/watch?v=uHKIMHzHA78
Hover http://www.youtube.com/watch?v=nRXKg21pE-4
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
Box Jumps http://www.youtube.com/watch?v=hxldG9FX4j4
TRX Chest Press http://www.youtube.com/watch?v=-vPgHzuRI7I
Iron Cross http://www.youtube.com/watch?v=jiVbKEkWbI8
TRX Tricep Push Ups http://www.youtube.com/watch?v=DHwECZSY7mQ
DB Shoulder Press http://www.youtube.com/watch?v=B-aVuyhvLHU
TRX Bicep Curls http://www.youtube.com/watch?v=LF2zADMASWI
Alternating Backward Lunge http://www.youtube.com/watch?v=KFIZ2tbnUa8
Ice Skaters http://www.youtube.com/watch?v=XnZtEoYNs1A
Push Up with Hand Clap (Not the best quality video but you’ll get the idea.) http://www.youtube.com/watch?v=eDrgqZBKLZw
Medicine Ball Sit Up http://www.youtube.com/watch?v=Zb-kh42M-60
Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Frogger Kicks (Basically a Burpee with a jump at the end once you’re in the standing position) http://www.youtube.com/watch?v=5zrN7c6BVw8

Friday’s Workout

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Friday's Workout

I didn’t get a chance to upload this yesterday but, better late than never. My trainer mixed it up again which was really challenging but good. Please see the tutorials below if you need any reference. Happy training.

Box Running / Step Ups http://www.youtube.com/watch?v=VqlW5bq3-KQ
Squat Jumps / Thrusters with hands on bench http://www.youtube.com/watch?v=sNPNTz-DmMI
Burpees http://www.youtube.com/watch?v=6K-aaPSgZWs
TRX Squat Row http://www.youtube.com/watch?v=5QEfDANtMDA
TRX Backward Lunge http://www.youtube.com/watch?v=tn68JwtRWzQ
TRX Squat Jump http://www.youtube.com/watch?v=xX9vDMs8Z-s
Sumo Squat https://www.youtube.com/watch?v=9kiXid7pm6I
Wall Sit http://www.youtube.com/watch?v=XULOKw4E4P4
Sideways Walking Squat http://www.youtube.com/watch?v=Natkg_1asFA
Repeaters http://www.youtube.com/watch?v=HnSzwCMXTSg
Floor Scrapers (This is the closest reference I could find. Follow what this guy is doing but you can leave the chest press out and simply hold the weight with straight arms over your chest.) http://www.youtube.com/watch?v=VWFCfD9Ld00
Sit Ups holding weight to chest http://recordsetter.com/world-record/sit-ups-while-holding-10-kilogram-weight-chest/32830#contentsection
Oblique Twist / Russian Twist http://www.youtube.com/watch?v=DgSnIib9s5Y
Cross Fit Sit Ups http://www.youtube.com/watch?v=_HPfXutjB1s
Flutter Kicks http://www.youtube.com/watch?v=RcXBNRua2eo
Bicycle Crunches http://www.youtube.com/watch?v=9FGilxCbdz8
Hover http://www.youtube.com/watch?v=nRXKg21pE-4

Today’s Workout

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Today's Workout

This was a tough one today. The “Belly Ups” were a little odd and I think all four girls who do my class found it difficult to get into a rhythm as we’d not tried them before. Maree, my trainer, said they’re a Cross-Fit exercise. She always likes to mix things up which is really good.

Here are some demos:
Alternating Backward Lunges http://www.youtube.com/watch?v=OUYsbhIOvFA
Alternating Sideways Lunges http://www.youtube.com/watch?v=o2CCEWeitog
Jump Squats with Medicine Ball (Do it faster than this lady.) http://www.youtube.com/watch?v=dDIBpp6Ubu4
Medicine Ball Slam http://www.youtube.com/watch?v=cWghPf9dso0
Burpees http://www.youtube.com/watch?v=6K-aaPSgZWs
Belly Ups http://www.youtube.com/watch?v=lxgZIMHzCAo
Knee Ups (Use “Broad Jump” technique but do on the spot lifting knees as high as possible.) http://www.youtube.com/watch?v=9gd6Lr7mtt8&list=PL2EEC843E9DB750DD
Tricep Dips http://www.youtube.com/watch?v=xXNHHm9c5-E
Squats http://www.youtube.com/watch?v=xDdSZmWNYQI
Tiger Crawl (This guy calls it a Bear Crawl, same thing.) http://www.youtube.com/watch?v=ORUVgqJLHEU
Walking Lunge http://www.youtube.com/watch?v=7mDWDlzFobQ
“C” Crunch (Hold medicine ball in your hands and touch your knees with it.) http://www.youtube.com/watch?v=VFOQADcJwss
Oblique Twists with Medicine Ball (Nike calls this a Russian twist.) http://www.youtube.com/watch?v=of9_4EQIFlQ&list=PL2EEC843E9DB750DD