3/12/2010
Today, you guys are getting one of this week’s Bodhi team workouts. This was sent out by Brent Anderson who is running our fitness stuff this spring. Do your best!
Start With Plyos:
Set up cones 30 yards apart and complete the following (do the exercise starting at one cone and finish at the other):
- Frog Hops or Two Leg Hops- X2
- Bounding X2
- Single Leg Bounding x2
- Power Skips X2
- Ankle hops x30 (this one is just in place for 30 reps)
Then, complete the rest of the workout (again, from Brent):
After plyos, 5 minutes rest.
Get your watch ready.
Tabatas. This means you will do 20 seconds of all out effort, followed by 10 seconds of rest. You do this 8 times, for a total of 4 minutes.
Some of these are split up into a couple different exercises.
5 yard shuffles + Mtn. Climbers; Set up cones 5 yards apart, shuffle back and forth as fast as possible and as many times as possible in the 20 seconds. Keep your butt low. After the 20 seconds is up, rest the 10 seconds and then you are doing mtn. climbers for the next 20 seconds. You alternate back and forth for the 8 sets, meaning you do 4 sets of shuffles and 4 sets of mtn. climbers total.
2 minutes rest
Bodyweight squats + Burpees; You are to do a pushup with each burpee.
2 minutes rest
Lunge jumps, switching forward foot each time + Crunches
2 minutes rest
Pushups + Bicycles; For the bicycles, lie on your back, hands underneath your butt/lower back if you need to. Lift your legs and feet up about 10 inches and pretend you are pedaling a bicycle.
If you need more, explosive pushup ladder down from 10 (10,9,8,7, etc..). Time it. For each pushup, go down as you normally would, explode back up so both your hands and feet are off the ground.
Cooldown jog.
