Monday, September 6, 2010

Jacob and His Stupid Ladder

(works well with a partner)

If you want to warm-up: Run 6.5 laps around the track

You may regret it later.




Sets x Repetitions


Jacob’s Ladder

Adjust belt to appropriate height

3 min

3 sets

Maintain 75 – 100 steps/min

Alternate: 3 min Jacob’s Ladder, 3 min spin bike for 3 sets

Spin Bike

1 min- easy

1 min- hard

1 min- easy

3 min

3 sets

Wall Ball Squat and Throw

8-12 lbs med ball

3 x 8-12

Perform as a circuit 3 times: 8-12 reps med. ball squat and throw, 16-20 jumping lunges, 14 alternating planks

And repeat twice.

Jumping Lunges

Body weight

3 x 20 (10 reps each side)

Alt. Planks

Body weight

3 x 7 each way

*Alt Planks: Begin in plank position on elbows. Straighten one arm, pushing your body up, then straighten the other so that you are now in a push-up position. Lower your body back to plank position one arm at a time. Repeat 7 times with that arm as the lead arm, then switch so that the other arm straightens first.

Cool-Down: Do some stretching then take a shower.

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