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Conditioning Club - Captain Level

December 2016 - W4/D3

It's the last workout of 2016. Let's end this year with a thorough ass-kicking catharsis of a workout. This is a chipper style workout that will leave you eager to sleep through the rest of 2016 and start 2017 fresh!

F-YOU 2016 WORKOUT

Do this workout "chipper" style, meaning you'll finish all reps of one exercise before moving on to the next one.

100 high knees
90 flutter kicks (each kick = 1 rep)
80 mountain climbers
70 penguin taps (each tap = 1)
60 alternating lunges
50 scissor bicycle crunches
40 push-ups
30 straight leg sit ups
20 bear crawls (4 steps forward = 1, 4 steps back = 2, or use the length of an exercise mat)
10 star jump burpees
20 crab walks (4 steps forward = 1, 4 steps back = 2, or use the length of an exercise mat)
30 reverse crunches with leg raises
40 pike presses
50 V-ups
60 squats
70 scissor kicks (like flutter kicks, but legs move across each other side to side)
80 shoulder taps
90 V hold with arm pulses (go slower than she does - challenge yourself!)
100 skater jumps

December 2016 - W4/D2

Today, we will be doing a workout that consists of switching back and forth between two exercises for 45 seconds at a time. You will do the designated reps of each exercise below and switch back and forth between the pair for the entire work interval. Then you'll rest for 15 seconds and move on to the next pair.

So, for example, for the first pair, you will do 5 press jacks, then 10 high knees, then 5 press jacks, then 10 high knees, etc. for 45 seconds. Then rest for 15 and then do the same pattern with 5 push ups and 10 mountain climbers.

Repeat entire list 2-3x!

5 press jacks/10 high knees (hold on to your weights)
4 push-ups/10 mtn climbers
4 dumbbell squat jumps/4 dumbbell alternating reverse lunges
5 toe touch crunches/5 leg lifts
4 plank rows/4 t planks (no push-up)
4 front squats/2 push presses
5 v-ups/5 supermans
 

December 2016 - W4/D1

Time to take another crack at the December Fit Test!

Make sure you have a stopwatch handy. Start the timer before your first squat and end it after the very last Russian twist. Due to the high reps, every exercise is "fast count", meaning each leg or side = 1 rep. 

Once you're done, post your Week 1 and Week 4 results in the Facebook group.


WINTER BURN FIT TEST

100 squats

50 skater jumps (each side = 1)/50 jumping jacks
80 mountain climbers
50 straight leg bicycles/50 Russian twists (each side = 1 on both)
60 alternating lunges (each leg = 1)
50 skater jumps/50 jumping jacks
40 up/down planks
50 bicycles/50 Russian twists
20 push-ups
50 skater jumps/50 jumping jacks
10 burpees
50 bicycles/50 Russian twists


Keep your Fit Test time in a safe place so you can reference it at the end of the month. Feel free to post your time on the Facebook group!

December 2016 - W3/D3

Today, we will be doing an interval workout that consists of switching back and forth between two exercises for 45 seconds at a time. You will do the designated reps of each exercise below and switch back and forth between the pair for the entire work interval. Then you'll rest for 15 seconds and move on to the next pair.

So, for example, for the first pair, you will do 5 jumping jacks, then 10 high knees, then 5 jumping jacks, then 10 high knees, etc. for 45 seconds. Then rest for 15 and then do the same pattern with 4 push ups and 10 mountain climbers.

Repeat entire list 2-3x!

5 jumping jacks/10 high knees
4 push-ups/10 mtn climbers
4 dumbbell squat jumps/4 dumbbell alternating reverse lunges
5 toe touch crunches (use one dumbbell)/10 Russian twists
4 plank rows/4 t planks (no push-up)
5 sumo squat to upright row/5 press jacks
5 v-ups/5 supermans

December 2016 - W3/D2

Today's workout is an EMOM (Every Minute on the Minute) that increases reps for certain exercises every 5 minutes. Every minute on the minute, you will go through the designated reps for the three exercises. If you finish before the minute is up, you can rest for the rest of the minute. The reps change every 5 minutes - so look out for that. This workout will get tougher as you go!

If possible, do not rest in between 5 minute sets. Use the time in between each minute to rest if you finish before the minute is up. However, if you don't finish the set before the minute is up, start over again at the first exercise. 

First 5 minutes
5 dumbbell thrusters, 4 dumbbell half burpee deadlifts, 5 dumbbell jackknives

Second 5 minutes
5 dumbbell thrusters, 4 dumbbell half burpee deadlifts, 10 jackknife crunches

Third 5 minutes
5 dumbbell thrusters, 8 dumbbell half burpee deadlifts, 10 jackknife crunches

Last 5 minutes
10 dumbbell thrusters, 8 dumbbell half burpee deadlifts, 10 jackknife crunches

December 2016 - W3/D1

Congratulations! You've been hired at Santa's Workshop! Today, you'll be in charge of making toys to be delivered at Christmas. When you're not working on a toy project, you will have busy work to do so Santa doesn't catch you slacking on the job. Finally, you'll have to run the toy to Santa, and you'll do that via a cardio exercise!

Do the project, busy work and run to Santa for one minute each. Rest for 30 seconds and repeat two more times for a total of three sets (if short on time, do only two full sets of each task). Then move on to the next task!

TASK 1:
Project: Up/down Lincoln Log Planks
Busy Work: V-ups
Run to Santa: High knees

TASK 2:
Project: Super Squat Thrusts
Busy work: Reverse crunches
Run to Santa: Skater jumps

TASK 3
Project: Teddy Bear Crawls (4 steps forward/4 steps backward, repeat)
Busy work: Straight leg bicycles
Run to Santa: Lateral hops

TASK 4:
Project: Rock 'em Sock 'em Push-ups
Busy Work: Supermans
Run to Santa: Squat jumping jacks

December 2016 - W2/D3

Today wehave a simple yet killer burner of a workout for you.

You have five exercises. Try to get through them with as little rest as possible. Once finished, take a one minute rest and then repeat. You'll do the entire list four times!

Time to destroy this here Friday!

Repeat entire list 5x:

5 single leg walk out to push-ups (per leg)
10 single leg squat to press (per leg)
15 dumbbell squat thrust with alternate lock-outs (if the lock-outs are too difficult, just do the squat thrusts without the lock-outs)
20 dumbbell pull-overs
30 lateral hops (each side = 1)
Rest 1 minute

December 2016 - W2/D2

Rejoice, for today you get aspecial HOLIDAY WORKOUT!

It's time for the JACKFROST BURNUP!

You will have three circuits, and each exercise will be done for 30 seconds with 15 seconds rest in between. At the end of each circuit, you will have a 45 second isometric hold. Make sure you familiarize yourself with each exercise before starting, so you can easily move from one exercise to the next. Repeat each circuit three times, then take a rest and move to the next set. 

JACKFROST BURNUP
30/15 – repeat each circuit 3x

Circuit 1
Dumbbell windmills (do 30 seconds with one arm, then 30 seconds with the other on the next turn)
Forward/reverse lunges (30 seconds left/30 seconds right)
Push up plank rows
45 second goblet squat hold


Circuit 2
Plank Spiders
Hip Dips
Russian twists
Jackknives
45 second plank hold

Circuit 3
Single arm rows (30 seconds each arm)
Dumbbell figure eights
Dumbbell Bulgarian split squats (30 seconds each leg)
45 second V sit hold

December 2016 - W2/D1

Today we have a pretty straightforward functional workout. We'll cover balance work, animal strength and mobility, core stability and agility. It's like a Functional Potpourri!

Do all exercises for 15 reps each. Repeat entire list 2-3x as time allows!

Shoulder taps (both sides = 1)
Heismans (both sides = 1)
Bear Crawls (4 steps forward = 1, 4 steps back = 2, etc.)
Straight Leg Bicycles
Crab Flips
Single leg hops (all reps on each leg)
T Push-ups (count at push-up. If you need to put knees on ground, do so during push-up and then return to toes before moving to side plank)
Skater jumps (both sides = 1)
Plank donkey kicks (all reps on each leg)
Side plank w/ hip dips

 

December 2016 - W1/D3

Let's end the week with a good, old-fashioned chipper!

It's the Filthy Fifty!

How it works: do each exercise for 50 reps. You must finish one exercise before moving on to the next, so break down the sets into smaller chunks and take small rests in between if needed. If it's tough to get through the entire 50 reps of each exercise, then you're doing it right!

Be sure to allow yourself some time for this one - it may be a long one!

FILTHY FIFTY 2015
50 push-ups
50 dumbbell front squats
50 sit-ups
50 dumbbell lunges
50 dumbbell push presses
50 dumbbell step-ups with knee drives (25/side)
50 alternating v-ups

December 2016 - W1/D2

Happy Spartan Wednesday!

It's race week for me, and that means serious Spartan Wednesday business for you! Prepare yourself for LOTS of burpees. Because if I have to do them,  you have to do them!

If you need to insert rest into the workout, take short rests between exercises. Try not to rest long - just take a few breaths, drink some water and get right back to it!

RACE WEEK - SPARTAN WEDNESDAY!


1 min push-up to plank rows
10 burpees
1 min dumbbell pullover sit-ups
10 burpees
1 min plank hold
10 burpees
1 min dumbbell squat jumps
10 burpees
1 min jump rope (if you have one) or jumping jacks (if you don't have one)
10 burpees
1 min dumbbell overhead lunges

Extra credit*: rest one minute after finishing. Then do 30 burpees - try to do them without stopping in between!

December 2016 - W1/D1

Welcome to a new month of kicking ass with the help of ass-kicking workouts!

It's December Fit Test time!

We have a big one for you today. It has a little of everything - body weight resistance, cardio and a bunch of abs. It's a great pre-holiday burn!

Make sure you have a stopwatch handy. Start the timer before your first squat and end it after the very last Russian twist. Due to the high reps, every exercise is "fast count", meaning each leg or side = 1 rep. 

And with all that said, let's get started!

WINTER BURN FIT TEST

100 squats

50 skater jumps (each side = 1)/50 jumping jacks
80 mountain climbers
50 straight leg bicycles/50 Russian twists (each side = 1 on both)
60 alternating lunges (each leg = 1)
50 skater jumps/50 jumping jacks
40 up/down planks
50 bicycles/50 Russian twists
20 push-ups
50 skater jumps/50 jumping jacks
10 burpees
50 bicycles/50 Russian twists


Keep your Fit Test time in a safe place so you can reference it at the end of the month. Feel free to post your time on the Facebook group!

 


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