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Sunday 20 December 2015
Saturday 19 December 2015
Basketball - Winter Break Program
Basketball Pre Season Training Program
- complete workout 4-5 times per week until the end of the winter break.
20 Jumping Jacks
20 Mountain Climbers
20 Push Ups
20 Calf Raises
20 Jump Squats
10 Lunges (per side)
20 Sumo (Wide) Squats
Repeat Twice (2 Sets)
- complete workout 4-5 times per week until the end of the winter break.
20 Jumping Jacks
20 Mountain Climbers
20 Push Ups
20 Calf Raises
20 Jump Squats
10 Lunges (per side)
20 Sumo (Wide) Squats
Repeat Twice (2 Sets)
Wednesday 16 December 2015
The Twelfth Day of Fitmas - Friday, December 18
The Twelfth Day of Fitmas - 2 Rounds
5 Sets of Stairs
20 Jumping Jacks
20 Plank Shoulder Touches
20 Push Ups
20 Squat Jumps
20 Bench Dips
20 Thrusters
20 Full Sit Ups
5 Sets of Stairs
20 Jumping Jacks
20 Plank Shoulder Touches
20 Push Ups
20 Squat Jumps
20 Bench Dips
20 Thrusters
20 Full Sit Ups
The Eleventh Day of Fitmas - Thursday, December 17
The Eleventh Day of Fitmas - 4 Rounds
20 Jumping Jacks
20 Mountain Climbers
10 War Machines
10 Squat Jumps
20 Jumping Jacks
20 Mountain Climbers
10 War Machines
10 Squat Jumps
The Tenth Day of Fitmas - Wednesday, December 16
The Tenth Day of Fitmas - 3 Rounds
5 Sets of Stairs
- then alternate to the strength exercise after every 5 Sets of Stairs
Strength Exercises
20 Push Ups
20 Toe Touches
20 Flutter Kicks
20 Squats
20 Jumping Jacks
20 Bench Dips
5 Sets of Stairs
- then alternate to the strength exercise after every 5 Sets of Stairs
Strength Exercises
20 Push Ups
20 Toe Touches
20 Flutter Kicks
20 Squats
20 Jumping Jacks
20 Bench Dips
Monday 14 December 2015
The Ninth Day of Fitmas - Tuesday, December 15
The Ninth Day of Fitmas - 4 Rounds
10 War Machines
10 Full Sit Ups
10 Squats
10 Push Ups
10 Jumping Jacks
10 War Machines
10 Full Sit Ups
10 Squats
10 Push Ups
10 Jumping Jacks
The Eighth Day of Fitmas - Monday, December 14
The Eighth Day of Fitmas - 2 Rounds
10 Burpees
10 Tuck Jumps
10 Push Ups
10 Bench Dips
10 Cross Country Skiers
10 Thrusters
10 Mountain Climbers
10 Toe Touches
10 Full Sit Ups
10 Burpees
10 Tuck Jumps
10 Push Ups
10 Bench Dips
10 Cross Country Skiers
10 Thrusters
10 Mountain Climbers
10 Toe Touches
10 Full Sit Ups
The Seventh Day of Fitmas - Sunday, December 13
The Seventh Day of Fitmas - 3 Rounds
30 Squat Jumps
30 Bench Hop Overs
20 War Machines
20 Push Ups
10 Thrusters (Squat with Shoulder Press)
10 Leg Raises
5 True Dips
30 Squat Jumps
30 Bench Hop Overs
20 War Machines
20 Push Ups
10 Thrusters (Squat with Shoulder Press)
10 Leg Raises
5 True Dips
The Sixth Day of Fitmas - Saturday, December 12
The Sixth Day of Fitmas - 3 Rounds
30 Jumping Jacks
30 Bench Step Ups
30 Mountain Climbers
30 Toe Touches
30 Cross Country Skiers
30 Jumping Jacks
30 Bench Step Ups
30 Mountain Climbers
30 Toe Touches
30 Cross Country Skiers
The Fifth Day of Fitmas - Friday, December 11
The Fifth Day of Fitmas - 3 Rounds
30 Full Sit Ups
30 Flutter Kicks
30 Crunches
30 Mountain Climbers
30 Plank Shoulder Touches
30 Russian Twists
30 Full Sit Ups
30 Flutter Kicks
30 Crunches
30 Mountain Climbers
30 Plank Shoulder Touches
30 Russian Twists
The Fourth Day of Fitmas - Thursday, December 10
The Fourth Day of Fitmas - 3 Rounds
30 Jumping Jacks
10 War Machines
20 Full Sit Ups
30 Bench Dips
20 Mountain Climbers
5 Real Dips
30 Jumping Jacks
10 War Machines
20 Full Sit Ups
30 Bench Dips
20 Mountain Climbers
5 Real Dips
Tuesday 8 December 2015
The Third Day of Fitmas: Wednesday, December 9
The Third Day of Fitmas: Wednesday, December 9 - 3 Rounds
20 TRX Rows
20 Push Ups
20 Bench Dips
20 Jumping Jacks
20 Mountain Climbers
20 Double Leg Thrusters
20 Plank Jacks
20 Tire Flips
20 Calf Raises
20 Full Sit Ups
20 TRX Rows
20 Push Ups
20 Bench Dips
20 Jumping Jacks
20 Mountain Climbers
20 Double Leg Thrusters
20 Plank Jacks
20 Tire Flips
20 Calf Raises
20 Full Sit Ups
The Second Day of Fitmas: Tuesday, December 8
The Second Day of Fitmas: Wednesday, December 9 - 3 Rounds
2 Laps
20 Push Ups
50 Jumping Jacks
30 Bench Dips
100 Flutter Kicks
30 Full Sit Ups
20 Plank Shoulder Touches
20 TRX Rows
2 Laps
20 Push Ups
50 Jumping Jacks
30 Bench Dips
100 Flutter Kicks
30 Full Sit Ups
20 Plank Shoulder Touches
20 TRX Rows
The First Day of Fitmas: Monday, December 7
First Day of Fitness - 3 Rounds
Push Up x 10
Jumping Jacks x 20
Squats x 10
Bench Dips x 20
Mountain Climbers x 20
Jump Squats x 10
Bench Step Ups x 20
Decline Push Ups x 10
Pull Ups x 5
Leg Raises x 20
Burpee x 10
Full Sit Up x 20
Push Up x 10
Jumping Jacks x 20
Squats x 10
Bench Dips x 20
Mountain Climbers x 20
Jump Squats x 10
Bench Step Ups x 20
Decline Push Ups x 10
Pull Ups x 5
Leg Raises x 20
Burpee x 10
Full Sit Up x 20
Friday 4 December 2015
War Machine Workout with Avenger Challenge - Wednesday, December 2
War Machine Workout - 3 Rounds
War Machines x 10
Squat Pulses x 10
Lunge x 10
Pull Up x 5
War Machines x 5
Jumping Jacks x 20
Toe Touches x 20
Bench Dips x 20
War Machines x 10
Mountain Climbers x 20
Crunch x 20
Plank Shoulder Touch x 20
Avenger Challenge - 1 Round
Thruster Squat x 10
Calf Raise x 10
Tricep Push Up x 10
War Machines x 10
Squat Pulses x 10
Lunge x 10
Pull Up x 5
War Machines x 5
Jumping Jacks x 20
Toe Touches x 20
Bench Dips x 20
War Machines x 10
Mountain Climbers x 20
Crunch x 20
Plank Shoulder Touch x 20
Avenger Challenge - 1 Round
Thruster Squat x 10
Calf Raise x 10
Tricep Push Up x 10
Monday 30 November 2015
Black Widow Workout with Avengers Challenge
Black Widow Workout with Avengers Challenge
5 pull ups
20 Russian twists per side
15 leg raises
20 shoulder presses with weights
30 punches per side
30 jump squats5 pull ups
20 Russian twists per side
10 round house kicks per side
15 triangle push ups15 leg raises
20 shoulder presses with weights
Repeat 2 times
Monday 23 November 2015
Quick Silver Workout with Avenger Challenge - Monday, November 23
Quick Silver Workout with Avenger Challenge - 3 Rounds
High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30
Bench Toe Touches x 30
Burpees x 10
Plank Jacks x 30
Bench Dips x 30
Push Ups x 30
High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30
Avenger Challenge - 2 Rounds
Leg Raises x 10
Bench Step Up x 10
Bench Jump Overs x 10
Side Bench Step Ups x 10
High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30
Bench Toe Touches x 30
Burpees x 10
Plank Jacks x 30
Bench Dips x 30
Push Ups x 30
High Knees x 30
Mountain Climbers x 30
Jumping Jacks x 30
Avenger Challenge - 2 Rounds
Leg Raises x 10
Bench Step Up x 10
Bench Jump Overs x 10
Side Bench Step Ups x 10
Friday 20 November 2015
Lady Sif Workout with Avenger Challenge - Wednesday, November 18
Lady Sif Workout - 3 Rounds
2 Running Laps (500m)
5 Toes to Bar
20 Bench Vault Overs
20 Decline Push Ups
20 Bench Step Ups
5 Stage Get Ups
10 War Machines
10 Bench Jump Overs
20 Leg Raises
10 Basketball Push Ups
Avenger Challenge - 2 Rounds
10 Squat Jumps
10 Hover Push Ups (One foot in the air)
10 Jumping Jacks
2 Running Laps (500m)
5 Toes to Bar
20 Bench Vault Overs
20 Decline Push Ups
20 Bench Step Ups
5 Stage Get Ups
10 War Machines
10 Bench Jump Overs
20 Leg Raises
10 Basketball Push Ups
Avenger Challenge - 2 Rounds
10 Squat Jumps
10 Hover Push Ups (One foot in the air)
10 Jumping Jacks
Sunday 15 November 2015
Captain Marvel Workout with Avenger Challenge - Monday, November 16
Captain Marvel Workout - 3 Rounds
Decline Push Up x 20
Bench Mountain Climbers x 20
Toes to Bar (or Legs to 90 degrees) x 10
Flutter Kicks x 100
Bench Dip x 20
Tricep Kickback x 10
Combo Squats x 10
Negative Calf Raises x 30
Avenger Challenge - 3 Rounds
War Machines x 5
Full Sit Up x 15
Elevated Leg Lunge x 10/s
Dolphin Flutters x 20
Squat Pulses x 20
Monday 9 November 2015
Thor Workout and Avengers Challenge - Thursday, November 12
Mjolnir Workout - 3 Rounds
Hammer Curls - 20
Dumbell Squat Swings - 20
Hammer Slam Lunges - 10/s
Anterior Raises - 20
Plate Jump Squats - 20
Weighted Bench Dips - 20
Decline Push Ups - 20
Bench Mountain Climbers - 20/s
Join the Avengers - 2 Rounds
Leg Raises - 20
Plate Thrusters - 20
Chin Ups -5
Sunday 8 November 2015
Ironman Workout with Avengers Challenge - Monday, November 9
Tin Man Workout - 3 Rounds
Knee to Elbow Push Ups - 10/s
Squat with Plate Press Over - 20
Bicep Hammer Curl - 20
Bench Step Up with Knee Drive - 10/s
Standing Plate Raise - 20
Goblet Squat - 20
Bench Dip - 20
Squat Out (Squat Jump to Sumo Squat, Repeat) - 10
Bent Over Fly - 20
Single Leg Pistol Squats - 10/s
Lateral Raise - 20
Hip Raise or Single Leg Split Squat - 10/s
Join the Avengers - 2 Rounds
Plank Jack Push Up - 10
Knee Drives - 20/s
Tricep Dips - 5
Knee to Elbow Push Ups - 10/s
Squat with Plate Press Over - 20
Bicep Hammer Curl - 20
Bench Step Up with Knee Drive - 10/s
Standing Plate Raise - 20
Goblet Squat - 20
Bench Dip - 20
Squat Out (Squat Jump to Sumo Squat, Repeat) - 10
Bent Over Fly - 20
Single Leg Pistol Squats - 10/s
Lateral Raise - 20
Hip Raise or Single Leg Split Squat - 10/s
Join the Avengers - 2 Rounds
Plank Jack Push Up - 10
Knee Drives - 20/s
Tricep Dips - 5
Friday 6 November 2015
Black Widow Workout with Avengers Challenge - Friday, November 6
Sting Workout - Three Rounds
Sumo Squat x 20
Decline Push Up x 20
Jump Lunge x 10/s
Bench Dip x 20
Bench Jump Over x 10
Single Leg Lunge/Pistols x 10/s
Plank Shoulder Touches x 20/s
Flutter Kick x 100
Jumping Jacks x 100
Push Ups x 20
Plank Walk Outs x 10
Knee Drives with Step Up x 20/s
Join the Avengers
War Machines x 20
Side Squat x 10/s
Spider Push Up x 10 (5/s)
Sumo Squat x 20
Decline Push Up x 20
Jump Lunge x 10/s
Bench Dip x 20
Bench Jump Over x 10
Single Leg Lunge/Pistols x 10/s
Plank Shoulder Touches x 20/s
Flutter Kick x 100
Jumping Jacks x 100
Push Ups x 20
Plank Walk Outs x 10
Knee Drives with Step Up x 20/s
Join the Avengers
War Machines x 20
Side Squat x 10/s
Spider Push Up x 10 (5/s)
Wednesday 4 November 2015
Incredible Hulk Workout with Avengers Challenge - Wednesday, November 4
Incredible Workout - Three Rounds
Wide Push Ups x 20
Sumo Squat x 20
Bench Dips x 20
Stair Squat Jumps x 2 sets of stairs
Shoulder Presses (with weight) x 10
Bicep Curls (with weight) x 10
Squat Thruster (with weight) x 10
Bent Over Row (with weight) x 10
Flutter Kicks x 100
Full Sit Up x 20
Join the Avengers - Two Rounds
Bar Dips x 5
Decline Push Ups (Big Box) x 10
Squat (with weight) x 20
Wide Push Ups x 20
Sumo Squat x 20
Bench Dips x 20
Stair Squat Jumps x 2 sets of stairs
Shoulder Presses (with weight) x 10
Bicep Curls (with weight) x 10
Squat Thruster (with weight) x 10
Bent Over Row (with weight) x 10
Flutter Kicks x 100
Full Sit Up x 20
Join the Avengers - Two Rounds
Bar Dips x 5
Decline Push Ups (Big Box) x 10
Squat (with weight) x 20
Captain America Workout with Avengers Challenge - Monday, November 2
Workout - Three Rounds
High Knees x 20
Shoulder Touch Planks x 20
Bicep Curl x 20
Calf Raise x 20
Chin Up x 5
Air Squat x 20
Push Ups x 20
Bench Dips x 20
Lunge x 10/s
Prone Pull Ups x 10
Join the Avengers - Two Rounds
War Machines x 10
Sumo Squat Pulses x 30
Bench Squat Jumps x 10
High Knees x 20
Shoulder Touch Planks x 20
Bicep Curl x 20
Calf Raise x 20
Chin Up x 5
Air Squat x 20
Push Ups x 20
Bench Dips x 20
Lunge x 10/s
Prone Pull Ups x 10
Join the Avengers - Two Rounds
War Machines x 10
Sumo Squat Pulses x 30
Bench Squat Jumps x 10
Monday 2 November 2015
November Fit Burst - 2015
November 2015
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
1
|
2
|
3
|
4
|
5
|
6
|
7
|
Rest Day
|
10 War Machines
10 Plank Shoulder Touches
|
10 Tuck Jumps
10 Full Sit Ups
|
10 War Machines
10 Plank Shoulder Touches
|
10 Tuck Jumps
10 Full Sit Ups
|
10 War Machines
10 Plank Shoulder Touches
|
10 Tuck Jumps
10 Full Sit Ups
|
8
|
9
|
10
|
11
|
12
|
13
|
14
|
Rest Day
|
10 Tuck Jumps
10 Full Sit Ups
|
10 War Machines
10 Plank Shoulder Touches
|
10 Tuck Jumps
10 Full Sit Ups
|
10 War Machines
10 Plank Shoulder Touches
|
10 Tuck Jumps
10 Full Sit Ups
|
10 War Machines
10 Plank Shoulder Touches
|
15
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16
|
17
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18
|
19
|
20
|
21
|
Rest Day
|
20 War Machines
20 Plank Shoulder Touches
|
20 Tuck Jumps
20 Full Sit Ups
|
20 War Machines
20 Plank Shoulder Touches
|
20 Tuck Jumps
20 Full Sit Ups
|
20 War Machines
20 Plank Shoulder Touches
|
20 Tuck Jumps
20 Full Sit Ups
|
22
|
23
|
24
|
25
|
26
|
27
|
28
|
Rest Day
|
20 Tuck Jumps
20 Full Sit Ups
|
20 War Machines
20 Plank Shoulder Touches
|
20 Tuck Jumps
20 Full Sit Ups
|
20 War Machines
20 Plank Shoulder Touches
|
20 Tuck Jumps
20 Full Sit Ups
|
20 War Machines
20 Plank Shoulder Touches
|
29
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30
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Rest Day
|
30 War Machines
30 Plank Shoulder Touches
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