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Core Fitness
January 27, 2011 3:44 PM

Beginner

Intermediate

Advanced

20-15-10

20-15-10

20-15-10

Curl Ups

Crunches

Crunchy Frog

Side Plank Hip Raises

Oblique Crunches

Oblique V-Ups

Crunches

Elbows to Knees

Full-body Crunched

Leg Climbers

Toe Touches

Leg Lift Toe Touches

Alternating Leg Lifts

Leg Lifts

Leg Lift/Star Crunch/Butt lift

In-&-Outs

(Alternating leg)

Supine In-&-Outs

Seated In-&-Outs

Crunches

(Crossbody)

Bicycle

(Dying Turtle)

Mason Twist

(Medicine Ball)

Plank Hold

(:30 sec)

Plank Knee to shoulder

Mountain Climbers

Bridge Ups

Alternating Single Leg Bridge Ups

Reverse Plank Knee Tucks

Boat Knees Bent

(:30 sec)

Boat

(:30 sec)

Banana

(:30 sec)

Superman

(Legs down, chest up)(:30 sec)

Superman or Swimmers

(Alternate arms/legs)(:30 sec)

Superman

(Full body hold)

(:30 sec)
By fitdadpdx
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abs core ab muscle phase 1 2 3
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Fitness Challenge - Saturday Nov 13th, 2010
November 13, 2010 3:23 PM

FITNESS CHALLENGE

SATURDAY

NOVEMBER 13, 2010

 

This time we’re changing it up a bit.  We’re going to do 4 different exercises, for 1 hour each.  That’s right, max reps.  This’ll be a full-body fitness challenge (Chest, Legs, Back, & Abs)

 

First hour:  Push-ups  = 570

Break: 20 minutes

Second hour:  Power Jacks  = 665

Break: 20 minutes

Third hour:  Pull-ups  = 185

Break: 20 minutes

Fourth hour:  Ski Abs  = 580

Total Calories Burned = 3405

By fitdadpdx
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pushups pullups power jacks fitness challenge ski abs
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P90X, P90X+, INSANITY Hybrid
August 24, 2010 1:32 PM

 

Week 1

Week 2

Week 3

Week 4

Week 5

Mon

P90X:

Chest, Back

& Ab RipperX

P90X:

Chest, Shoulders, Triceps & Ab RipperX

P90X:

 Chest,  Back

& Ab RipperX

P90X:

Chest, Shoulders, Triceps & Ab RipperX

P90X:

Core Synergistics

Tue

INSANITY:

Ply Cardio Circuit

INSANITY:

Ply Cardio Circuit

INSANITY:

Ply Cardio Circuit

INSANITY:

Ply Cardio Circuit

INSANITY:

Core Cardio

& Balance

Wed

P90X:

Shoulders, Arms

& Ab RipperX

P90X:

Back, Biceps

& Ab Ripper X

P90X:

Shoulders, Arms

& Ab RipperX

P90X:

Back, Biceps

& Ab Ripper X

P90X:

X Stretch

Thurs

INSANITY:

Cardio Power & Resistance

INSANITY:

Cardio Power & Resistance

INSANITY:

Cardio Power & Resistance

INSANITY:

Cardio Power & Resistance

P90X:

Core Synergistics

Fri

P90X:

Legs, Back

& Ab RipperX

P90X:

Legs, Back

& Ab RipperX

P90X:

Legs, Back

& Ab RipperX

P90X:

Legs, Back

& Ab RipperX

INSANITY:

Core Cardio

& BAlance

Sat

INSANITY:

Pure Cardio

INSANITY:

Pure Cardio

INSANITY:

Pure Cardio

INSANITY:

Pure Cardio

INSANITY:

Pure Cardio

Sun

P90X:

X Stretch

P90X:

X Stretch

P90X:

X Stretch

P90X:

X Stretch

P90X:

X Stretch

 

 

Week 6

Week 7

Week 8

Week 9

Week 10

Mon

P90X+:

Upper Plus

& Abs/Core Plus

P90X+:

Upper Plus

& Abs/Core Plus

P90X+:

Upper Plus

& Abs/Core Plus

P90X:

Back, Biceps

& Ab RipperX

 This week intentionally left BLANK

Tue

INSANITY:

Max Interval Plyo

INSANITY:

Max Interval Plyo

INSANITY:

Max Interval Plyo

INSANITY:

Max Interval Plyo

 

Wed

P90X+:

Total Body Plus

P90X+:

Total Body Plus

P90X+:

Total Body Plus

P90X:

Chest, Shoulders, Triceps

& Ab RipperX

 

Thurs

INSANITY:

Max Interval Circuit

INSANITY:

Max Interval Circuit

INSANITY:

Max Interval Circuit

INSANITY:

Max Interval Circuit

 

Fri

P90X+:

Upper Plus

& Abs/Core Plus

P90X+:

Upper Plus

& Abs/Core Plus

P90X+:

Upper Plus

& Abs/Core Plus

P90X:

Legs, Back

& Ab RipperX

 

Sat

INSANITY:

Max Cardio Conditioning

INSANITY:

Max Cardio Conditioning

INSANITY:

Max Cardio Conditioning

INSANITY:

Max Cardio Conditioning

 

Sun

P90X:

X Stretch

P90X:

X Stretch

P90X:

X Stretch

P90X:

X Stretch

 
By fitdadpdx
4 Comments
p90x insanity hybrid
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FITNESS CHALLENGE
August 5, 2010 11:54 AM

FITNESS CHALLENGE

 

I'm starting a New Fitness Challenge! The idea is to do Max Reps each time. I am not going to be counting the number of rep that I'll be doing during my usual workouts towards the challenge, but you can! The point is to just BRING IT and do your best! I want to get as many of you doing this with me. Who is game?!

 

 

Wake-up

Lunch

After Work

Before Bed

Optional

 

 

 

Pushups

 

(Chest & Triceps)

 

Squats

Or

Jump Lunges

 

(Legs & Glutes)

Sit-ups

Or

Leg Lift/Star Crunch/Butt Lift

 

(Abs & Core)

 

 

Pull-ups

 

 

(Back & Biceps)

 

Pike Push-ups

(Shoulders)

 

Toes Raises

(Calves)

1

 

 

 

 

 

2

 

 

 

 

 

3

 

 

 

 

 

4

 

 

 

 

 

5

 

 

 

 

 

6

 

 

 

 

 

7

 

 

 

 

 

8

 

 

 

 

 

9

 

 

 

 

 

10

 

 

 

 

 

11

 

 

 

 

 

12

 

 

 

 

 

13

 

 

 

 

 

14

 

 

 

 

 

15

 

 

 

 

 

16

 

 

 

 

 

17

 

 

 

 

 

18

 

 

 

 

 

19

 

 

 

 

 

20

 

 

 

 

 

21

 

 

 

 

 

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30

 

 

 

 

 

31

 

 

 

 

 

 

By fitdadpdx
0 Comments
legs crunches pushups abs squats core pike glutes fitness challenge situps legs glutes toe raises
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20 Minute HIIT Workout From Hell (Revisited)
July 19, 2010 9:32 AM

OMG! Now I remember why I called this The Workout From Hell! :)

You will need an interval timer, pull up bar and a dip station. Each exercise is 1 minute represents 1 round, Your goal is to complete as many reps as you can during each round. This workout is brutal due to its high intensity and no rest in between rounds.

1. Prisoner Squat and Alternating Front Kick (hand behind head, keep back straight, squat as low as you can, when you come up do a front kick, altenate sides)

2. One Leg Elevated Push Up – Switching legs each rep

3. Bicycle -- lay on back touch oposite elbow to oposite knee

4. One Leg Dead Lift – left or right leg

5. One Leg Dead Lift – left or right leg

6. Tricep dip (Start position is Table, do as many tricep dips as you can)

7. Side Lunge Jump – left or right leg (done on one leg, the other leg goes out to the side as you come down, in when you jump up)

8. Side Lunge Jump – left or right leg (done on one leg, the other leg goes out to the side as you come down, in when you jump up)

9. Pull Up

10. Get Up (lay on back get up, lay back down that is 1 rep)

11. Oblique Crunch – left or right side

12. Oblique Crunch – left or right side

13. Dive Bombers

14. Jump Lunges -- Mary Catherines

15. Plank Knee Tucks

16. Pike Press Pushups

17. Hanging Knee Raises

18. Reverse Push Up (hang from dip station with body in-line and pull up like a row)

19. Side Knee Raises on Dip Station (as you lower your legs force them to the side, alternate sides each rep)

20. Santana Push Up (pushup then reachone are for the sky alternating arm each rep)

By fitdadpdx
0 Comments
hiit brutal 20 minute workout dip station. interval timer interval workout
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