Posts Tagged ‘fitness for teens’

general warm up (15 minutes)

dumbbell star complex x 1

leg lifts x 25 reps

1 legged hops x 100 feet

pause supermans x 15 reps

tin mans x 100 feet
specific warm up (5 minutes)

keg medley set up and light practice
strength (3 rounds)

one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)

log ground to overhead lifts x 10 reps

Neuro grip push ups x 10 reps

general warm up (15 minutes)

Grinder Kord recline rows x 15 reps

Grinder Kord flys x 15 reps

sit ups x 25 reps

jumping jacks x 40 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)

diamond push ups x 20 reps

alternating sledge hammer strikes x 30 reps

Meadows rows x 15/15 reps

wrist roller x 10 reps

general warm up (15 minutes)

weight plate orbits x 20 reps

alternating kettlebell swings x 30 reps

weight plate wood choppers x 10/10 reps

double club front swings x 50 reps

specific warm up (5 minutes)

axle floor press set up and light practice

strength (20 minutes)

axle floor press x 5 reps x 5 sets

conditioning/accessory work (1 round)

dumbbell rows x12/12 reps

JM press x 7 reps

Power Wheel rollouts x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps

 

 

general warm up (10 minutes)

partner medicine ball throws x 30 reps

recline rope climbs x 5

chimp walks x 100 feet

strict pull ups x 7 reps

specific warm up (5 minutes)

rescue dummy shouldering practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (3 rounds)

thick bar rows x 8 reps

slow resistance band pull a parts x 10 reps