Fam-Fit I. Plank Holds 1. Push-Up Holds -5 sets of 30 second holds. 2. Elbow Planks -5 Creature Holds 10 seconds hold each position. 3. Extension Holds -5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point. II. Shoulder Molder 15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
10x Around the World (around waist) Right Direction.
10x Around the World (around waist) Left Direction.
10x Figure 8 (around legs) Right Direction.
10x Figure 8 (around legs) Left Direction.
10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)
Fam-Fit Gym Jones Six Way Barbell Complex Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat Finish with Push-up Perform 6 sets at the following weights and reps: 6 reps each @ 75# 5 reps each @ 95# 4 reps each @105# 3 reps each @115# 2 reps each @125# 1 rep each @135
Fam-Fit I. Hang Snatch -Ladder-up 7 sets of 1 rep.Go to max, then back down weight to finish all 7 sets, if necessary. II. 1-2-3 PSR's -Record # rounds in 15 minutes) 5x Push-ups (Modify as needed) 10x Squats (PVC OH, Front or Back) 15x Rows
Fam-Fit Popeye 1. Deadlift - 5 Reps at body weight. Focus on perfect form over weight. 2. Hang-Ups -5 Reps on Rings. Curls knees up to shoulders. 3. Farmer Walk - 20 yards D&B(down and back). 4. Jump Rope - 30 Reps
3 Rounds, rest 2 minutes between rounds.
Coach Hays post-workout note: I stink jumping rope. I mean I am terrible. It is one of those kids skills I never quite got the hang of. I can't snap my fingers, I didn't develop a decent ability to whistle until almost a teenager and I completely suck at cartwheels. My family finds these quirks quite funny. But, in my defense, I could always hit the crap out of a baseball, block my ass off in football and carry heavy stuff around. I am a lineman to the very core.
Fam-Fit PVC-IT -75 Total Front Squat with PVC pipe -75 Total OH Squat with PVC pipe I usually break it down to 6 sets 10 reps of each and the last set goes 15 reps of each. Towel Shakes -75 Reps continuous, as in, no stopping. Hands go above head and below belly button every time.
Fam-Fit I. Pull-up Ladder: Reps per minute to failure. Note: Modify Pull-up as needed. -Perform 1 pull-up for minute 1, 2 pull-ups for minute 2, 3 pull-ups for minute 3, 4 pull-ups for minute 4, etc. until you can't perform the required number of pull-ups for that particular minute.Record results. II. Ring Dip Ladder: Reps per minute to failure Note: Modify Pull-up as needed. -Perform 1 ring dip for minute 1, 2 ring dips for minute 2, 3 ring dips for minute 3, 4 ring dips for minute 4, etc. until you can't perform the required number of ring dips for that particular minute.Record results.
Planks Holds I like to work three different basic plank holds. Elementary starting position is from the knees, advanced starting position is from the toes. Start simple, learn the moves, then increase intensity. Planks develop the abdominal core muscle group. Coach Dan John (page 3 of newsletter) just about explains it best when he equated the core abdominal muscles to chain link fencing wrapped around your torso.
The first is the old school Push-Up Plank. Just like your junior high PE teacher/coach used to scream at you about "eyes up!, flat back!, hold it!, get your ass down!, don't bounce!, etc.". Get into push-up position and hold it with arms locked or at varying degrees of arm bend. Hold for a given amount of time or until you become so shaky you can't keep any form of control or stability.
The second is Elbow Planks. Similar to Push-Up Planks, except your forearm arm flat on ground, hands in fists with thumbs pointing upward. For a variation we do Creatures. Creatures start in middle elbow plank position, then roll to right forearm with left hip and hand pointing upward. Roll back to middle start position, hold, then roll to left forearm with right hip and hand pointing upward. Hold for a 5-30 second period at each position. We also do Creature Push-Ups, where we start in push-up plank position and perform a push-up each time we roll back to the middle.
The third is Extension Planks. I believe a version of these earned me the nickname "Satan" during summer conditioning back in 2004. For Extension Planks, one basically walks hands (or rolls with a Ab Wheel) out above head as far as possible, holding good stable flat back. A important technical note is to make sure back is flat and entire abdominal core is fired, giving us the "chain link fence" level of stability. A variation of extension planks is the Walk-Out, where the aforementioned "Satan" nickname first originated. For the Walk-Out, stand up straight and tall, exhale and touch toes to get palms flat on floor. From this position, keep legs straight and start walking hands out until both are extended over head or until breech of stability point is reached. Walk hands back, keeping legs straight, to start position. Repeat.
Today's Plank Workout 1. Push-Up Holds -5 sets of 30 second holds. 2. Elbo Planks -5 Creature Holds 10 seconds hold each position. 3. Extension Holds -5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
A. First Shift (Persons under 20 with social engagements) Wii-athalon Warm-up with 3 Wii-Fit Yoga exercises I. Wii-Fit: Island Run (hold controller in hand) and record time. II. Wii-Fit: Super Hula-Hoop (6 min.) and record score. III. Wii-Sports: Boxing. 2 consecutive boxing matches against computer-assigned opponent or partner. Record level and your record in each match. Perform Wii-athalon straight through with minimal break times. You can work in pairs, and have even more fun fighting each other!
B. Second Shift (The 20+ household demographic) MB Mania 3 Rounds of 10 Reps each.
Push-Pull-Punch Group I Push = 10 Bench Press Pull = Tire Rope Pull (2x Down and Back on grass) Punch = Jab/Jab/Punch (10 R/R/L, 10 L/L/R) Group II Push = 10 Push Jerks Pull = 5 Pull-Up (modify as needed) Punch = Side Kicks ( 5 Right, 5 Left)