WHAT YOU MISSED!

For today’s blog post I simply wanted to share with you a video from this weekends workout that I just threw together.

This workout, as you can see by the video was a lot of fun for those that attended.   Hopefully you can make the next one!

Please be sure to leave a comment in the space below and let me know what you think of the video!

Oh and here is the workout that we did this weekend!

CONE CRAZY!

Warm Up (5 min)

Start with slow jogging, move into lateral cone drills, back peddle and circle the cone.

Dynamic Warm Up (5 min)

30 sec each exercise – 2 rounds:

• · Body Weight Squats for depth/range of motion – not speed!
• · Jumping jacks
• · Butt kicks (jogging in place, knees down).
• · Reverse lunges
• · Full sit ups

Workout:

Set up 5 cones in a big square in the field. Split everyone into 5 even groups.

60 sec per cone/station. 30 sec rest in between cones – Immediately following each exercise/station do one set of pushups in descending order – 10 pushups, then after next station do 9 pushups, 8 pushups, 7 pushups, 6 pushups, 5 pushups, 4 pushups, 3 pushups, 3 pushups, 2 pushups, 1 pushup after the last station!

• · Cone 1 – Jumping Rope
• · Cone 2 – Squat Jumps
• · Cone 3 – Cross Body Mountain Climbers
• · Cone 4 – Burpee Plank!
• · Cone 5 – Floor Jacks

¼ mile recovery jog – Follow the leader…Weave in and out of cones! – Mix it up with laterals, back pedal, karaoke, etc…

2 total rounds!

Partner/Group Challenge – For Speed! –Set 2 cones up In a Line – Put everyone in their challenge/partner groups. Sprint back – tag next team partner’s hand until everyone goes 3x.

• 1^st Set – Walking push ups
• 2^nd Set – Skipping
• 3^rd Set – Grapevine/karaoke
• 4^th Set – Sprints

Sprint back – tag next team partner’s hand until everyone goes 3x for each drill!

As a Group – 1 Minute of Pull Ups – Or hang on!

¼ mile recovery jog – Weave in and out of cones! – Mix it up with laterals, back pedal, karaoke, etc…

V-Ups – By Count! – 20 Reps on COMMAND!

Plank Contest – Individual –Record everyone’s times!

Stretch out and Cool down (5-10 minutes)

Please be sure to leave a comment in the space below and let me know what you think of the video!

• To Your Continued Success
• 
• 
• JJ Brawley N.C.P.T.
• San Diego’s Top Fitness and Weight Loss Expert
• Helping People Look Better Naked Since 2003
• Hard Body Boot Camp Program Coordinator
• San Diego’s Premier Boot Camp and Fitness Program
• Nominated for the 10 News A List Award!
• Voted BEST personal Trainer GLTimes & North Park News

This entry was posted on May 13, 2012 at 7:42 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted in Uncategorized by JJ No Comments Yet