Workout for today - Thursday July 9th 2009

Today's workout is a max effort day. We will be pushing some weight!

Warm up: Jump Rope, Box Jumps, start with 12" box and move your way up and record your highest jump. Advanced Plyomtric warm up Medicine Ball Push Ups

Checkout this 55' box jump wow!

Workout: 4 sets of 4 reps each. Get yourself warm so the first few sets to get to the weight that you will be able to do for 4 reps don't count. Once you have found correct weight that you can do 4 reps with start your sets.

Front Squats
Shoulder Press
Thuster

Word of the day: Volunteer. In your own way try to give back to others that might need a little help.

Workout for today - Friday

Happy Friday! Looking forward to a beautiful weekend... I always get inspired when I see my most favorite place here, beautiful Santa Barbara, I want to be there!

Today, we will work the back with another Tabata work out (intense 20 seconds on, 10 seconds off for 4 minutes)

- Warm up; a 10 minute jump rope

- Exercise 1;Pullups (use bands if needed) in 20 seconds do as many reps as possible and take a 10 seconds break. Do a total of 8 rounds. Total of 4 minutes.

Scoring - what ever your lowest rep in any of the eight rounds is that will be your high score. So if in one of the rounds you only do 5 reps then that will be your score for the workout.

- 10 burpees

- Exercise 2 Deadlifts; Men 135, women 65; tabata deadlifts, do as many as you can for 20 seconds, 10 second rest, continue for 4 minutes. Again your lowest rep in any of the eight rounds that is your score for the round. Go to your knees if you have to.

Have a great workout and weekend!! Let me know your times... Stay tuned for more workouts Monday!