WOD 05/09/12: Pirates & Prisoners Workout!

Drink plenty of water throughout the day and at least 20-oz, 60 minutes before workout.

20-oz during workout, and at least 20-oz after workout!

Warm-up 5 min

·         Lunging Reach-over hip stretches

·         High knee walk

·         Leg swings

·         Calf hops

·         Seal jacks

Pirates & Prisoners Workout:

Perform each workout for 30 seconds followed by a 20 second break

·         30 sec Jack Planks

·         30 sec Scissor Planks

·         30 sec Prisoner Squats

·         30 sec Prisoner Back Lunges

·         30 sec Cricket Push-ups

·         2 minute break and repeat 4x

Warm-down 5 min

·         Lunging Reach-over hip stretches

·         Warrior pose

·         Triangle pose

·         DDUP

·         Sun salute

Don’t forget to have something to eat after your workout, filled with good quality ingredients.

A protein shake works very well… Here is what I use: http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Who is looking out for your health & wellness?

Theo Tilton NASM CPT

Founder & Principal Bootcamp Coach

Ripped&Sexy Bootcamp® - TLT Mind&Body LLC

973-768-3625

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W.O.D. 5/2/12

GIANT CIRCUIT WORKOUT.

Perform each exercise for 60 seconds then rotate to next exercise with 20 second break.

Perform for 28 min

2 lap warm up

Circuit:
Side to side hurdles
Front to back hurdles
Medicine ball squat throws
Medicine ball ab twist
Knee taps
Kettlebell swings
Wide squats
Battle ropes
Repeat 2x

Warm down 1 lap
Stretching 5min

 

Who's looking out for your health and wellness?

Theo Tilton

Sent from my Verizon Wireless 4G LTE Smartphone

Syncronized Formation Workout

Let's get SYNC'd!

Today W.O.D for 10/06/11

Form single file rows and columns
3 rows of 3 or 4 rows of 3 are good.

Perform exercises on command for 2 minutes with a 30 second break

Instructor will call out positions and direction and or exercises.
This is kind of like a workout version of Simon-Says!

Forward = Run Forward
Back = Run Backward
Left = Karaoke Left
Right = Karaoke Right
Up =  Jump up
Down = Drop down to drown and then get back up

Instructor may also call out an exercise with a rep number.
Clients must perform the exercise for the specified number of reps and get back into formation.

The idea is to keep the formation unified and even otherwise more dreadful exercise will be added on the spot.

ENJOY :-)

Healthy Mind = Healthy Body

Theo Tilton NASM CPT

W.O.D. 08/15/2011

TRX & Cardio Circuit.

Warm-up, stretch, 5 minutes
Perform the follwoing exercise as many times as you can using 60/60 format.
60 seconds TRX
60 Seconds Cardio
Repeat for 5 Exercises and end with 1 minute break.

TRX & Cardio Circuit.

• 1min TRX - Low Row
• 1min      Bench - Step-ups
• 1min TRX - Tackle Squat Press
• 1min      Jumping Jacks
• 1min TRX - Front Shoulder Raise
• 1min      Cross Countries
• 1min TRX - Altenating Lunge Press
• 1min      Boxer Shuffle/ line hop    
• 1min TRX - Chest Flys
• 1min BREAK

REPEAT 2-3x for up to 20 - 30 minuts

Warm - down
Stretch

1.2.3..Ripped & Sexy!