workouts

wednesday, january 21

planks
4x1minute

2 miles in ~16 minutes

power clean
8x95
8x115
8x125

tuesday, january 20

planks
4x1minute

1 mile in ~7:30

lunges w/ ball

medicine ball throws

bench press
8x115
8x135
5x155
8x135

squats on excercise ball
2x20

biceps curls
2x12x25

one-footed calf raises
2x15 each foot

ultimate medicine ball workout (minus last two exercises)

friday workout

power clean & jerk
8x115
6x125
8x115

lunges with exercise ball
6 directionsx2x3

exercise ball throws
3x8x12lbs

squats on exercise ball
1x20

biceps curls
2x8x25

45 minutes of 4on4 half court hoops.

thursday workout

planks, 4 x 1minute

2 1/3 mile in approx. 18 minutes.

push ups on medicine balls (3)
2 x 8

push ups on medicine balls (2)
1 x 8

one-footed push ups on medicine balls (3)
2 x 5

squats on exercise ball
3 x 12

ultimate medicine ball workout.

monday, wednesday workouts

wednesday, january 14

planks. 4 position x 1 minute.

bench press
115 x 10
135 x 8
155 x 5
135 x 6

squats on exercise ball
3 x 12

chin ups
2x8, 1x6

biceps curls
25x10
30x8
30x8

push-ups on medicine balls (3)
2 x 10

push-ups on medicine balls (2)
1 x 8

monday, january 12

lunges w/ exercise ball
4 directions x 6
medicine ball throws
8 x 3

power clean & jerk
95 x 8
115 x 6
125 x 8
95 x 8

squats on exercise ball
2 x 15

biceps curls
2x10x25

ultimate medicine ball workout.