Suraj: Feb 23, 2011- Circuit

Warm Up - Jumping jacks, - 5 mins

STRETCHES:
# Trunk twists
# neck rolls
# triceps stretch
# Groin stretch
# Hamstring stretch (Standing up)
# Quad stretch (left and right - standing up)

START:
1.Running toward the North End of the River
Mid-way stop for 20 Pushups

2.Run for while and then to the river trail and back
On your back -Knees bent at 90 deg. Hands behind your neck
Get the chest to the clouds in one motion (do not jerk the head)

3.Run down the hill, sprint up 100%
Left and Right Plank - 30 sec each

4.Run toward Parking lot
On your back - Hands behind thebottoms (always 6" off ground)
Flutter kick for 30 sec -6" from ground

5.Run toward Parking lot - for while and then
On your back -Turn -Side oblique crunch
Reach toward the heels
Switch sides -30 sec each

6.Run toward Parking lot - for while and then
On your back - Hands behind thebottoms (always 6" off ground
Scissor kicks for 30 secs

7.Run to Parking lot
Froggies -30 sec

8.Run south - turn downhill and sprint back to the bottom of the hill
3 reverse hills

9.Run south - turn downhill and sprint back to the bottom of the hill
Mountain climb up to the top the hill X2

10.Run south - turn downhill and sprint back to the top of the hill
Partner Up and do 20 kick backs

11.Run back to the Parking lot
Stretches (20 count):


* Triceps stretch
* Quad stretch
* Groin stretch
* Hamstring stretch

Billy's 30-20-10

Billy calls this: 30-20-10
Warm Up

30 Squats (deep)
30 Regular Push ups (on knee if necessary)
30 Pull Ups (10 rest , 10 rest, 10)
30 *Burpees (Jump, get down to push up position, thrust your legs forward and back, standup, Jump -repeat)
30 Triceps (Foot on bench bench) -Dips
30 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
30 Shoulder presses
30 lunges

20 Squats (deep)
20 Military Push ups (on knee if necessary)
20 Palm facing you -Pull Ups (10 rest, 10)
20 *Burpees (Jump, get down to push up position, thrust your legs forward and back, Jump -repeat)
20 Triceps (Foot on bench bench) -Dips
20 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
20 Shoulder presses
20 lunges

10 Squats (deep)
10 Wide Push ups (on knee if necessary)
10 Wide Pull Ups
10 *Burpees (Jump, get down to push up position, thrust your legs forward and back, Jump -repeat)
10 Triceps (Foot on bench bench) -Dips
10 Sit ups @ 45degress (Rest legs 6" above ground) -gates to v up
10 Shoulder presses
10 lunges


*Burpee- jump up, then do a sqaut thrust. That is hands to floor, jump feet out to plank or push up position and then jump feet back to hands, stand up and jump.