Shannan’s Journey

What you need @ the gym… You need— *aerobic room* treadmill, medicine ball, resistance band, body bar or barbell, and dumbbells…

Warmup 5-6 min

( in aerobic room ) 4 laps of side shuffles, repeat alternating direction
4 laps of jog forward / backward, alternating direction
4 laps of high knees forward / backward, alternating direction
4 laps of ‘karoking’ (grapevine)
4 laps alternating lunges…. then STRETCH

RUN 1/2 mile on treadmill (4-5 min )

set up stations… and perform each set 2 times through - 30 sec.@ each station
~ 18 min total

———————————–

Set 1:

medicine ball squat thrust
resistance band bicep curls
body bar wide stance squats
pony taps on step
alternating stationary lunges

Set 2:

medicine ball close grip pushups
resistance band upright rows
body bar squats w/ front raise
side to side agility on step
pop lunges

Set 3:

medicine ball walkouts
resistance band kickbacks
body bar squats w/ overhead press
in/outs on step
pop squats

* use length aerobic room * ~ 8 min

3 sets - bearcrawl down - sprint back
3 sets - jump squat down - back pedal back
3 sets - shuffle down and shuffle back
3 sets - quick plate drags

Stationary spot - 3 sets following ~10 min

* side to side hops 30 sec./ 5 pushups / 30 sec crunches
* front to back hops 30 sec / 5 pushups / 30 sec crunches
* mountain climbers 30 sec / 5 pushups / 30 sec crunches

cool down - 5 min walk on treadmill and STRETCH

Go home and eat a GOOOOOD healthy meal—-

This entry was posted on Thursday, February 5th, 2009 at 6:20 pm and is filed under Training. 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.