Wednesday, November 11, 2009

Thursday with Ms. Shepard #6

Ms. Shepard asked me to post a workout for you.

Jump Rope                                                          4x20sec 20sec rest
10yd Sprint+Ladder Drills+10yd Sprint      x4            15sec rest
10yd Sprint+Step Taps+10yd Sprint            2x10sec  20sec rest
10yd Sprint+Squat Jacks+10yd Sprint         2x10sec  20sec rest

Good Morning                                                  4x12
Leg Twist                                                           4x12
Sit-ups                                                                4x20

DB Squat Jump                                                3x5
Single leg leg press or squat                          3x10
Lateral Lunges                                                  12.12.10
Calf Raises                                                         3x15
DB Shoulder Press                                           10.10.8
Pull-Ups                                                             3x Max
SB Push-Ups                                                     3x Max
Bicep Curls                                                        10.8.6
Tricep Extension                                              10.8.6

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
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2 comments:

  1. DeFriestNovember 13, 2009 at 12:04 AM

    Workout completed on 11/12
    Time 50 min


    Good mornings 4x12 - 0#
    Sit ups 4x20

    DB Squat Jumps 3x5 - 0#
    Single leg press 3x10 - 19# resistance band (RB)
    Lateral lung 12.12.10 - 0#
    Calf Raises 3x15 - 30# RB
    Shoulder Press 10.10.8 - 19#, 23#, 30# RB
    Pull ups 3x - 8
    SB Push ups 3x - 25,20,15
    Bicep Curls 10.8.6 - 19#, 23#, 30# RB
    Tricep Ext 10.8.6 - 13# RB

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  2. tonymartNovember 16, 2009 at 9:17 AM

    Workout completed 11/12

    Workout 18: 5 rounds of 2 min 400m run, 10 clap push ups, 10 tuck jumps, and 10 25#KB swings- under 20 minutes to complete. Then 3X 30 leg twists, 50 situps.

    Weight lifting, 3 sets of 10 reps each: Leg press (270#X2, 360#), squats (140,160,180#), back ext (180X3), single leg curls (70X2, 90#); squat jumps with 30#DBS

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